Here are a few tips from our fearless leader, Greg:

1. Everyone should wear the official race shirt you will receive as a registrant. It will be in your race packet. We will also have Team #COMPto5K bracelets for everyone.
2. On race day, Team COMPto5K will meet at 7:15 a.m. by the picnic tables in front of S. Chapman. We often hang out here when we finish the workouts. Greg will have one of the large COMP signs. 
3. Packet pick up is at Charm City Run on Friday (3-6 p.m.), Saturday (10 a.m.-3 p.m.) and at GBMC on race day beginning at 6:30 a.m. Greg recommends picking up your packet on Friday or Saturday to give yourself one less thing to worry about. 

Go Team COMPto5K!!!!! Visit www.gbmc.org/5k for additional race day info!

Growing up, Susan was never very athletic, and as an adult she shied away from attending group exercise classes. After having Roux-en-y (RNY) gastric bypass surgery in August 2015, she's a faithful attendee at the Saturday morning COMPto5K training meetups and eager to participate in her first 5K. We asked Susan a few questions about her weight loss journey and participation in Team COMPto5K....

Susan is now a fitness fanatic with a huge following on Instagram: follow her @thinking_thin_rny.

Q: What made you want to sign up for COMPto5K? 
A: When I saw that others from COMP were signing up, I thought that it would be a great opportunity. And I knew that if COMP sponsored the program, it would be geared for me.

Susan at the first training on 1/2/2016

Q: How has the training been going?
A: It has been going great! I really look forward to every Saturday when I meet up with my #COMPto5K friends to train. It is definitely a program for all fitness levels. We have walkers, joggers and runners. Some folks go the whole distance and others complete what they can. I have some knee issues that prevent me from running, but I do my best. I alternate between walking and jogging.

"I have noticed a marked improvement in my strength, flexibility and endurance since I started this program," Susan says.

Q: What was it like starting a training program in January?
A: It was freezing cold outside and you never knew if there would be snow or ice on the roads! I was about 4 months out from my RNY surgery, and at that time, I was always cold (shivering). It was difficult to get myself motivated knowing I would be outside in the freezing temperatures, but I discovered that keeping a good pace helped warm me up.  I am very thankful for the warm weather that we have now!

Q: What did your exercise routine look like before weight loss surgery? 
Want to join Susan at the 5K on June 19? Sign up here!

You've been training for months, venturing outside in the snow, rain and humidity to walk, run or a combination of the two. You've taken the stairs, set your alarm clock on Saturdays and purchased running gear you never imagined owning. You've found community in Team COMPto5K. You've cheered your friends across the finish line, Saturday after Saturday. You've broken out of your comfort zone. You've done all of this for you: for your health, your well-being and your confidence. And you've absolutely crushed it!

On Sunday, June 19, you'll hit the pavement for a different cause: to support babies in GBMC's NICU.

The neonatal intensive care unit (NICU) team at GBMC cares for more than 400 premature infants and sick newborns each year. The NICU's 12 patient rooms are always in need of equipment and technology updates, to ensure it has the newest critical resources for the most fragile babies, who require round-the-clock care. Proceeds from the 5K help to provide resources for the NICU to make significant enhancements, so it can continue to provide top quality care for the tiniest patients at GBMC.

Click here to read stories about some of the NICU's graduates.

If you haven't yet paid to participate in the race, click here to register for GBMC's 28th annual Father's Day 5K. (If you paid when you pledged back in December or January, no further action is needed.)

COMPto5K participants received a discounted race registration. If you would like to make an additional contribution to the NICU, please visit the fundraising page. We encourage you to share this link with your families and friends who have supported you along the way!

We can't wait to cross the finish line with you on June 19!

Weight loss has been an exhaustive 30-year journey for Le Smothers, who has now found success and a new zest for life, thanks to the COMP program and her inspiring family. We asked her a few questions about her weight loss journey.

Le Smothers, before and after!

Q: Is this your first 5K? 
A: No; I did my first 5K on the 4th of July last year at Charm City Run. It was more like a trial to see what I could do. This one feels more like my first 5K though because of all of the effort I've put into training - and it's a wonderful cause, benefiting GBMC's NICU.

Q: What made you want to sign up? 
A: My son Xavier Smothers-White inspired me and asked if I would join him for GBMC's annual Fathers Day 5K. (Read Xavier's story here!)

Q: How has the training been going? 
A: It's been excellent, but also challenging. It has helped me learn more about myself and my ability to face challenges. The motivation and the camaraderie of all the participants has helped me stay focused, and I have a purpose in maintaining my health and lifestyle. I want to see my grandchildren grow and mature, so I've never wanted to give up.


Q: When did you have weight loss surgery? What was your starting weight, current weight and goal weight? 
A: I had the weight-loss surgery on 9/11/15. My starting weight before I entered the program was 239 pounds. At my first consultation with Dr. Dovec, I weighed in at 226 pounds. My current weight is between 146-149 pounds and my goal is between 139-140 pounds.

Q: What did your exercise routine look like before weight loss surgery? 

During the summer months, there are cookouts, holiday parties and many other events with tempting treats. how do you avoid all the unhealthy food options that are served at these types of occasions? We asked Brick Bodies Fitness Services to share their fit tips for maintaining weight loss during the summer months.

1. Plan for success. In the beginning of the week, shop for all the healthy ingredients you'll need to make your meals throughout the week.
2. Keep portions in check. Read the nutrition labels on food containers and eat the suggested serving sizes.
3. Be sure to keep up with your intake of fruits and vegetables.
4. Avoid fattening dips, like the classic ranch dip, which can carry a lot of fat. Instead, make healthier, protein-packed options like homemade hummus.
5. Consume everything in moderation. Don't rule out everything, but to keep your weight under control, try to fill up more with healthier items and keep unhealthy treats to a minimum.
6. Eat a snack before you leave the house. Doing this will keep your cravings under control and may keep you satisfied long enough so you'll make healthier decisions while out at social gatherings.
7. Don't eat when you're bored. Mindless eating, eating due to anxiety or eating so you have something to do with your hands are all ways to rack up unwanted calories.
8. Weigh in regularly. Maintaining weight can be simple if you know exactly where you stand and how much you need to lose.
9. Avoid the car. Take advantage of the warm weather and walk or bike to activities.
10. HYDRATE!

Candi is training with the COMP team for her first 5K race! Read below as she shares the ups and downs of her journey from never exercising to taking 10,000 steps a day! You can also check out her personal weight loss blog here.

Candi (left) is down 140+ pounds in just one year - and she's not done yet!

Q: Is this your first 5K?
A: Yes, this is my first 5K! Even though I hoped to do some in the past, I was just too unhealthy and overweight to be able to handle anything like that.

Candi weighed over 330 pounds at her highest weight.

Unfortunately I was even told by my PCP that being active at my highest weight would cause my blood pressure to go up too high and end up doing more harm than good at the time.

Q: What made you want to participate in COMPto5K?
A: The reason I signed up for COMPto5K was to prove to myself that I CAN do this! That if I put my mind to it, I really could do anything. Never in my wildest dreams could I imagine ever being able to endure something like this, and here I am 140lbs down and actually preparing myself for my first 5K! How amazing that life as you know it can change in just one year! It's almost surreal.

Q: Describe your training experience.
A: Training for the 5K has been challenging, since I have lower back pain and plantar fasciitis from when I was overweight. At first it was quite debilitating, but the more I keep at it, the better it gets. I've only been to two COMPto5k practices since I live quite a bit away from GBMC, however my practice still continues each weekend on a treadmill using an app on my phone specifically designed to train you by upping your run time every few days until you finally meet your goal.

Q: Describe your exercise routine before weight-loss surgery.
A: My exercise routine when I was younger was consisted of swimming, light weight lifting, and riding a bike. Unfortunately for me, nothing helped me lose weight enough to feel a difference. A few years later leading up to surgery, exercising was never in my day to day life.

As I started the process to have the surgery, I did start going to the Bodyvive classes with other bariatric patients which was the motivation I needed to work out more frequently. I now work out 3 days a week, ranging from cardio to boot camp classes. I also do light weight lifting again and try to get at least 8-10k steps in daily as well. Once I start running, the rush is amazing and reminds me just how far I've come since this exact time last year I was out of breath just walking up stairs!

At one point, Candi's doctor told her it wasn't safe to exercise due to high blood pressure.

Q: What has challenged you during the training process?
A: In the beginning of my 5K training, my back and heel started hurting a lot worse than normal. Once you have bariatric surgery, you can no longer take anti-inflammatories, therefore I was afraid I was going to have to stop running altogether. Fortunately after struggling through the pain for a couple weeks, it faded again, hopefully this time for good!

Q: What's it like being part of the COMP community?
A: Since I started the program, my life has changed completely. My favorite part is feeling like I am finally accepted for me. I was welcomed into this amazing family and didn't feel ashamed of who I was for being overweight and wasn't judged for deciding to have bariatric surgery.

I remember when I joined the group I was extremely shy and nervous about what I was getting myself into. I found myself going through everyone's comparison pictures constantly, and wishing I could be as successful as they are. Being overweight was such a constant part of my entire life that it truly felt impossible for it to ever change. Now here I am post-op sharing my story, blog, and pictures with others.

Candi (second from left) at COMPto5K practice at GBMC

I actually have people coming to me and saying I inspire them! Because of them, I am inspired to keep working at this journey every single day, because I want everyone to see that it's possible that when you put your all into something that you will succeed. If someone like me who weighed 335 lbs can do it, anyone can!

This is a journey that will never end, it will be challenging for the rest of my life... but it will also be so rewarding along the way. Even when we reach our weight goals, we'll never be 'done'. And I am ok with that, it just makes me stronger as time goes on. The one and only regret I have now is that I didn't have surgery sooner.

I wouldn't change this opportunity for anything else in the world. It truly changed my life and gave me a second chance at living a healthy and happy one at that. God has really blessed me with such a wonderful support group family and skilled surgeon.

WLS Stats as of May 2016
I had the sleeve gastrectomy on September 18th, 2015. Just a day before my 29th birthday! My starting weight was 335lbs (May 2015), surgery weight was 298lbs (Sept 2015), and my current weight is 195lbs (May 2016). My first goal weight is 170lbs, then my ultimate goal would be around 150lbs.

Go, Candi, Go!

6/18: RACE DAY!

If stiff and sore joints make getting out of bed in the morning a chore, and climbing stairs feels like a battle, you may be suffering from osteoarthritis. This is especially concerning if you are training for a 5K, and you should talk to your doctor about your joint pain. Click here to read the entire article on GBMC's blog, Living Healthy, Living Well.

As you continue to train for the Father's Day 5K race this June, keep the end in mind - once you cross the finish line, you'll not only be able to add "5K race finisher," you can also proudly display one of these bumper stickers on your car! #Goals

Hope to see you at training this Saturday! RSVP here.

Sean with fellow COMPto5K participant Lisa

"I love the camaraderie," Sean says.

As the COMPto5K group moves toward the finish line, constantly meeting and exceeding milestones, Sean is sure to encourage every person who attends the trainings. He has been known to complete the race course and then go back halfway so that others moving at a slower pace don't have to finish alone. "I know what it's like to be there," he said. "So, from the first person who crosses the finish line to the last, everyone gets a high five."

"We are folks from all walks of life."

Sean prides himself on the inclusiveness of the group, for people of all different fitness levels, whether pre-op, post-op or just thinking about the idea of surgery. "We are folks from all walks of life," he says. "No one here is judgmental. We do things to make all feel welcome. Everyone in this group matters to me."

Welcome to Week 13! Mileage goals do increase this week. When things get challenging, remember why you started. Congratulate yourself for how hard you have worked and how far you have come! This program is preparing you to complete 3.1 miles in June. What an incredible feeling that will be.

If you are not able to run, continue power walking to meet your mileage goals If you want to jog or run, try alternating jogging for 4 minutes and fast walking for 4 minutes throughout.

We asked Brick Bodies Fitness Services to share their tips for recovering from a walk or run. It may be tempting to "treat yourself" after a workout and reward yourself with unhealthy foods and a nap, but following these guidelines will help aid recovery and energy replenishment. Referring to these eating guidelines will keep you on the right track to success.

1. Exhausted after a tough COMPto5K practice? Reach for cell-repairing fruits and vegetables to help replenish energy after a workout.
2. Once your body has cooled down, you can consume more substantial foods like complex carbs and low-fat protein, such as whole wheat pasta and chicken.
3. Don’t waste your workout: avoid simple sugars and foods high in fat. 
4. You may feel the urge to take a nap after a strenuous run. However, it is recommended that you eat first, even if it is just a protein shake. (Try mixing one cup of protein powder, one cup of yogurt, one cup of frozen fruit and a tablespoon of almond butter for a post-workout energy boost!) 
5. Don’t forget to drink plenty of water. Replacing the fluids you lost is essential to help prevent headaches and muscle cramping.

The training meetup yesterday was the biggest turnout yet!  Don't forget to sign up for the meetup on Saturday!

Mileage goals do not increase this week. If you are not comfortable running, continue power walking to meet your mileage goals If you want to jog or run, try alternating jogging for 6 minutes and fast walking for 6 minutes throughout.

You're almost halfway through this training program. High fives all around! 

Mileage goals do not increase this week. If you are not comfortable running, continue power walking to meet your mileage goals If you want to jog or run, try alternating jogging for 5 minutes and fast walking for 5 minutes throughout.

After completing hundreds of races in high school and college, Antoine slowed down as his weight increased. Now, he has a renewed passion for running in his life after surgery. 

I've run hundreds of races in my life. I started participating in races 35 years ago while in high school, even earning a full scholarship to college for track and field. After college, I continued to run road races such as 10Ks and marathons. At the time, 5K races weren't widely popular yet, but once they grew in popularity I started running those as well.

Over the years, as I gained weight I stopped participating in races. I was eating all the wrong foods, snacks and drinks. I developed high blood pressure, high cholesterol and prediabetes. Eventually, my primary doctor suggested weight loss surgery and I began my weight loss journey.

After surgery I started training like a beginner again, although I knew all of the techniques and training for runners. It was humbling to start fresh. I always knew I would be running again, and after weight loss surgery I completed the Baltimore Marathon, which I ran in 3:05:21, a personal best! It was the first and only race I've done in this new life I'm now living.



For me, the best part of running is the euphoria and the freedom to be able to run without getting tired or feeling out of shape. One of my biggest non-scale victories in my weight loss journey is whenever I'm walking past someone who doesn't recognize me until they take a second look. It feels good when you get that "WOW!" moment. I wouldn't have the life I have without support from my wife, family, friends and from my new family at GBMC.

Everybody is always telling me that I should be a spokesperson for weight loss because I get so pumped up, which is inspiring to others who might have some doubt! My advice for COMPto5K participants is this: the race is not giving to the fastest or strongest, but to he or she that endures until the end. Find something that gets you excited about running, see yourself as a finisher, and visualize yourself crossing the finish line.

A healthy lifestyle begins in the grocery store, and when you're ramping up your exercise in addition to dieting, it's important to take in proper nutrients while expelling those extra calories. Read on for low-fat nutrition tips that will fuel you to the finish line.

Plan ahead
GBMC Registered Dietitian Katie Perry recommends having a plan before food shopping. Since working out takes time away from your planning, cooking and shopping, having a list of healthy meals and snacks to keep you on track is crucial. Committing to buying only the items on your list can help you bypass impulse purchases and ensure healthy ingredients will be on hand. Whatever you do, don't grocery shop when you're hungry. Shopping on an empty stomach can lead you to indulge your cravings and make poor choices. Have a protein and fiber-filled snack before leaving home to help you avoid tempting treats. Try veggie sticks and hummus, a piece of fruit or a serving of Greek yogurt to hold you over.

Navigating the aisles
Start by shopping the outer aisles of the store, which are a safe bet for locating the more natural, whole foods that your store carries. This is where you'll find fresh produce, dairy and deli. Steer clear of the bakery, though! Your goal should be to buy and eat food in its most natural state so that it provides you with maximum nutrition. Most foods found in the inner aisles – cereal, chips, crackers, cookies, granola bars, candy and soda – contain highly-processed ingredients and added sugars.
However, there are a few worthwhile aisles to venture down for shelf-stable sources of nutrients. Explore the frozen aisle for fruits and veggies that are flash-frozen, which preserves freshness. Stock up on carrots, broccoli, or whatever veggie blends appeal to you. Combine them with a protein for a quick meal. Choose no-sugar-added frozen blueberries and strawberries for adding natural sweetness, fiber and antioxidants to a smoothie.

The canned food aisle can be tricky: go for canned tuna in water (not oil) and canned beans with no salt added. These foods are an easy way to add extra protein to a salad or wrap. Try to stay away from pre-packaged soups, sauces and condiments, which can be full of hidden sodium and sugar. A can of vegetable soup could have 1,300 milligrams of sodium; you want less than 140 milligrams per serving. A cup of tomato sauce can add up to more than 20 grams of sugar; you want less than six grams per serving.

Understand labels 
Investigate food labels carefully to be sure you have an accurate grasp of serving size, which is located at the top of the label. Sometimes a food will seem a lot less healthy when you realize it is meant to be consumed in two or three servings instead of one. Look for foods that have a protein value higher than the amount of fat per serving. Examples include skinless turkey breast, black beans and part-skim mozzarella.

Quality, not quantity 
Rather than focusing on the total amount of calories, pay attention to the quality of those calories. For example, Oikos Triple Zero Vanilla Greek Yogurt has 120 calories, while Dannon Light & Fit Greek NonFat Vanilla Yogurt has only 80 for the same 5.3-ounce serving. However, the Oikos has fiber (six grams as opposed to zero in the Dannon) and more protein (15 grams as compared to 12). The additional fiber and protein will keep you fuller longer, making those extra calories pay off.

Supplements, shakes and bars
When life leaves you without time to prepare a midday snack or meal, Perry says its acceptable to reach for an energy bar or shake, as long as you're making good choices. Choose a protein-packed bar (she recommends Quest) or powder (she recommends Isopure, Nectar, and Chike) that contains less than 200 calories per serving and lists whey protein isolate as the first ingredient. Mix your shake with water, skim milk or unsweetened soy or almond milk.

After a high intensity workout of 30 minutes to an hour during which you are sweating and/or breathing heavily, it can be helpful to replenish your electrolytes. Avoid sugary sports drinks and fruit juices. Perry recommends Powerade Zero or Gatorade Zero. You can also try an electrolyte tablet called nuun, which is easy to keep in a purse or desk drawer and add to any bottle of water.
In addition to protein, make sure that your active lifestyle includes enough of the electrolytes potassium, calcium and magnesium. Low-fat food sources of these nutrients include leafy greens, fish, beans, yogurt and dried fruit.

Hydrate! 
As June's 5K gets closer and the weather warms up, you'll likely find yourself perspiring more and losing liquid at a higher rate. Replenish with water before, during and after your training to stay hydrated. Remember that exercising makes you hungrier, so reach for water before filling up on snacks for more satiety and then go for nutrient-dense, high-protein, high-fiber foods.

Welcome to Week 10 of COMPto5K training! DOUBLE DIGITS! 

Take a moment to congratulate yourself for reaching TEN WEEKS in a 5K training! That is huge! Wherever you are in your journey, keep moving forward. One step at a time. We're cheering for you! 

Mileage goals do not increase this week. If you are not comfortable running, continue power walking to meet your mileage goals If you want to jog or run, try alternating jogging for 4 minutes and fast walking for 4 minutes throughout.