How do I start?

Hi Michelle,
I am struck by some of the things you have mentioned-no appetite, chocoholic, morning fatigue to the extreme, etc-and your history of having uterine cancer-I imagine you had a total hysterectomy with removal of your ovaries and two other surgeries as well. All of this makes for a good chance you have multiple low hormone levels - little estrogen, no progesterone which will predispose you to weight gain, and very probably low DHEA and testosterone which will decease your energy levels, your sense of well being, and increase your body fat while decreasing your muscle mass and giving you increased abdominal fat. Finally, your symptoms suggest either a thyroid deficiency or more likely adrenal fatigue which I have seen many times when someone has been through a lot in terms of surgery and health challenges.
Until your probable hormone deficiencies are addressed you will have an extremely hard time even with the good suggestions of the other tribe members-its like trying to drive a car fast with a flat tire (maybe two!).
Once you have balanced your hormones, I personally would suggest a nutritional detox program to restore your digestive system to health. Once again, having been through as much as you have, I would be surprised if it was not out of balance and could benefit from a gentle but thorough cleaning. I guarantee you will feel the difference.
Darren Clair, MD
Vibrance Health Services

Lots of great info and motivation provided by the experts here at MFT... I hope to add a bit of wisdom by picking up where Clark began. Regarding your history of abdominal surgeries - there may be some things you can do to get your abdominal musculature to "re-engage". Clark's suggestion is a fantastic starting place. The Trasversus Abdominis (TA) is the deepest of your four ab muscles - and the one that's more responsible for core stability. Sucking in your belly button and holding is an excellent exercise. If you find that difficult to do, here's a less challenging starting place:

Lay down on your back, bend your knees with feet flat on the floor. Put your hands on your tummy. Flatten your lower back so that it pushes against the floor. Hold that flattened back position throughout each set. Do up to 30 repetitions of sucking your tummy in (as if you were pulling your belly button back to your spine), hold for 1 second, then relax. Remember not to let your lower back come off of the floor. Once you can do 1 set of 30, add another set. Work up to 3 sets of 30 repetitions.

This exercise will help you engage (or re-engage) your TA. Do these a few times a day (i.e. do 3 sets of 30 three times per day).

This exercise is a great starting place to get your deep ab muscles doing their job. Good luck!!

David Berman, MS, PT, COMT, CSCS
www.failfaster.net
www.marvtec.com

Half of getting where you want to be is having a solid support team and you seem to be building one here on MFT. Continue to lean on the supportive community and take your fitness program one day, one meal at a time. Eat more BTW! :)
As far as your core is concened the best thing you can do is constantly pull your stomach in just below the waist line. While you are in line anywhere make a conscious decision to pull it in and keep it tight...while driving and anything else you do! You need to strengthen your TA (Transverse Abdiminous) and the best way is to simply do what I just explained.
Hang in there be strong and keep your coffee. I am a 2 cup a day guy myself!!

Hello there! I just wanted to drop by and give you a little motivation. Very proud of you for taking the intitial steps towards your health. You already have a full plate when it comes to your everyday routine so having balance may seem difficult. It is true that through eating healthier and incorporating exercise in your life you will feel better BUT, do not forget how important it is to know how to destress yourself. I have been a life coach and trainer for many years and I can honestly say that all of the workouts and organic foods in the world don't compare to a clear, calm, and peaceful mind. Some ways to feel like you have acheived your mini goals would be to journal not only what you are eating but your thoughts and tasks for the day. I am happy that you are taking time to do something for you! Us women have a hard time doing that, especially when we have so many others to care for. I GET THAT! So if you ever need any food ideas, workouts, or a place to vent your stresses I am here for you. Have a great Labor Day!
Sincerely,
carey

I have been doing no training at all since I have had the surgery, although there are two fully equipped gyms that I can join.

Where special foods and supplements are concerned, I prefer to eat completely and wholly natural foods, with as little as possible processed foods.

The only supplements that I add to my diet is calcium and omega 3. I do ingest a lot of protein in the form of milk and cheese, with a little bit of meat, but mostly vegetables and salads. Not really a bit fruit eater, except as juices.

I am really a newbie here, with absolutely no idea where to start! But I am totally dedicated to do something for myself, as I am really unhappy with the way I look now!

Hi Michelle,

You ask how you start? You have already begun by making a conscious decision to change the way you look not only to maximise your health but to also your life to! Congratulations by choosing to change your life for the better.

I could lie and say your journey will be really easy, but it won't.... but guess what?

You have Jamo and myself and all of the MFT crew to enthuse you, motivate you, educate you and support you in your goals. You have a massive resource available at your fingertips and one of the best fitness/life motivators and trainers in this business. Mr Nezzar himself.

All I will say is 'little by little'... for example, you say you only eat once per day? You already answered your question as to why it goes to your bum when you only eat one meal per day. We are mammals and as such the body will fight for survival when places in a compromised position...
All your calories minimal as they are will be used as storage so that you have energy for your day to day activities but if it knows that there aren't any excess calories to find for energy thereafter it will do something to hold on to those minimal calories. If you eat only once per day then your body will slow down alot of metabolic processes such as fat burning.

Thats not to mention the nutrient deficiency you will have from lack of quantity of quality food. Imagine your body as a car, a really suped up expensive car, what happens if you don't fuel it up or give it vital water and oils in the engine. It either won't perform or won't perform well. If you're also ill how can you train, if you can't train how can you lose that extra weight. It's a vicious circle.

Be like a deer and graze not like a bear and gorge. Most deer you find are lean and muscular whilst many bears carry excess fat. Follow this principle. Balanced meals-some good fats, high fiberous complex carbs and lean sources of protein and don't forget your veggies and fruit. Several meals every 2-3 hours through out the day and try to drink at least 2-3 litres of water a day minimum.

Portion sizes for the carbohydrates and protein? Carbohydrates the size of your hand and protein the size of your palm as many veggies as you want! Don't be afraid that extra meals will create more fat, they will keep your metabolism stoked and help increase muscle tissue. The extra muscle tissue you carry will mean the more your body will be profficient at burning fat.

There are lots of vids and blogs on training on here especially on training for the lady for extra tips.

I'm sorry I can't be any more detailed on this. But I know man who can!

Good luck and best wishes and I hope to hear more from you in the future.
Jamie