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.

In support of Sexual Assault Awareness Month, GBMC is hosting Walk a Mile in Her Shoes®: The International Men’s March to Stop Rape, Sexual Assault & Gender Violence. The event exists to educate the community about sexual assault and domestic violence and show support for those affected. Proceeds will benefit GBMC’s SAFE and Domestic Violence programs.

Team COMPto5K is invited to fundraise and participate in this meaningful event. As an added bonus, you'll get the experience of participating in a non-competitive, race-like atmosphere in preparation for the larger-scale Father's Day 5K in June. Registration starts at $20 and participants are encouraged to fundraise to raise awareness about a topical issue for both women and men. To register, click here.

By the way, MEN are encouraged to wear heels during this event as a symbol of their solidarity. Short heels are allowed! It's the sentiment that counts. Men, please note that if you have a medical condition that prevents you from being able to wear heels, tennis shoes are permitted.

Walk a Mile in Her Shoes takes place on GBMC’s beautiful Towson campus on Saturday, April 16, and both men and women are encouraged to participate. Don’t forget to stay for a great post-walk party!