Hey there, happy Friday! Recently I’ve been getting a handful of the same questions, so I thought today I would just do a quick Q&A style post in case other people are wondering the same things!
1. What did you do to lose weight?
I mentioned in my weight loss post that I didn’t go on a diet, I didn’t restrict any foods, I didn’t count calories, etc. so I guess it’s natural that I got a couple of questions about what I DID do.
First off, I think getting back to running three days a week probably helped. I wasn’t doing much cardio while I was sidelined from running so that’s one thing. However, if you’ve ever heard the phrase “you can’t outrun a bad diet” I’m here to tell you that’s true. Even when I was running a lot and training hard I wasn’t really losing weight so much as maintaining, so I do think changing some of my eating patterns helped a lot.
Since I started working from home I’ve been able to cook and eat more of my meals at home which has been nice. I’m not a big fan of microwaved foods, so when I was going to an office I was eating out 99% of the time.
I now make it a point to have a fruit or a vegetable with every meal.
Other than that I’m just trying to eat when I’m hungry and stop when I’m full.
My friend Sam is a registered dietitian and she has a podcast all about nutrition for the working woman. One thing she said in her podcast that really stuck with me is “don’t do something if you don’t think you can do it for the rest of your life” otherwise it will lead to yo-yo dieting. That has really been my primary guiding principle over the last month.
Can I eat a fruit or a vegetable with every meal for the rest of my life? YES. Can I choose a salad every time I go out to a restaurant? NO.
That means I am happily creating the habit of eating more fruits and vegetables, but I definitely am not trying to order a salad as my main dish every time I eat out. If I did try and make that a habit I would quickly break it and then I would feel badly when really it was an unrealistic expectation to put on myself in the first place.
2. What do I eat in a day?
I have the same two breakfast options that I rotate between:
- Oatmeal topped with a small banana, flax seeds and a teaspoon of brown sugar
- 2 sunny side up eggs with 2 slices of toast and fruit
These have always been my favorite breakfast options so it’s not hard to rotate between these two every day.
I usually eat lunch at home three days a week and my favorite thing to make right now is a sweet potato topped with either ground turkey or shredded chicken and baked beans (and sometimes broccoli too). Mmm my mouth is salivating just thinking about it right now!
Then on the days that Adam works from home (usually 2 days a week) we go out. I try to choose fairly healthy options when we go out but it’s not super important to me to do so. Rather I focus on just stopping when I feel full.
Dinner is usually a vegetable, a protein and a carb. Usually some kind of chicken dish with a vegetable on the side. I’ve been really into making thai peanut chicken lately. I make the peanut sauce from scratch and it’s so good!
1. How many days a week are you running?
I am currently running 3 days a week and lifting 2-3 days a week.
My training includes an easy, short run on Mondays (usually 1.5 miles), a quality running workout on Wednesday and a “long” run on Friday.
I’ve been working with a coach for almost two weeks now. Last week my quality run was a continuous fartlek with five 30 second pickups and this week I did a tempo run.
My “long run” this week is going to be 2.5 miles and the goal will be to do it without using walking intervals. Since I started running again in February I’ve done 2.5 miles a couple of times but that was using run/walk intervals, so now I’m trying to increase my distance without using the walking breaks.
2. Are you not going to do run/walk anymore?
Before surgery I pretty much always used run/walk intervals. I started using them during Couch to 5K back in 2013 and I never stopped. That being said, I was still able to run a couple of miles without using any walking breaks, so being able to run 2 miles now without walking breaks isn’t super unusual for me.
However, when I started planning out my return to running it did cross my mind that I could probably cut out walking intervals all together if I wanted to this time.
I think that’s what I’m going to try and do. I’d love to say I ran a half marathon without using walking intervals. I don’t think there is anything wrong or bad with run/walk. That strategy helped me earn all of my current PRs.
I just think of cutting out the walking intervals as a new and different challenge. I may go back to it someday, actually when I’m 100 years old and still running marathons I am sure I’ll be taking some walking breaks :).
3. What paces are you currently running?
I’ve never been one to share paces on my blog a lot because I don’t like reading about them. Comparing my paces to someone else has never really helped me. That’s why I usually only share my running stats in race recaps.
But I totally get the curiosity, especially now that I’m coming back from surgery and haven’t run in so long.
When I did a one mile time trial I ran 13:03 pace so that’s the benchmark for all of my other paces. That was a couple of weeks ago though and I can already tell my fitness has improved, and I’m looking forward to doing my next time trial.
Fastest mile – 13:03
Tempo pace – 14:00-ish (I ran my tempo on Wed. @ 13:57)
Easy – go by feel and then go slower than that
4. When are you going to run a 5K?
I had signed up for a 5K last month but I didn’t feel ready for it. I now definitely feel like I can run a 5K. My coach and I have discussed running a 5K in May. I’ll keep you updated on that!
1. What was the consultation/process like for getting setup for Invisalign?
I was really surprised at how many people were interested in hearing about Invisalign. I guess it is becoming more and more popular!
The consultation lasted about 90 minutes. First the tech took pictures inside my mouth from a variety of different angles just using a DSLR camera. Then I had full mouth x-rays done. At that point the orthodontist came in, reviewed my pictures and x-rays, examined my teeth and let me know I was a candidate for Invisalign.
She then showed me before and after pictures of other patients who had similar issues as mine so I could visualize what my outcome might be. She told me how long she estimated my treatment to be (2.5 years) and then she left me to discuss cost with the tech.
Finally once I agreed to the cost I was taken to have scans completed of my mouth. They basically run a camera over each one of your teeth to send to the lab so that your Invisalign trays (the braces) come back molded specifically for you.
After that I signed the contract, left a deposit and was sent on my way. My trays will come in roughly 5 weeks and at that time I’ll begin treatment.
2. How much does Invisalign cost?
It really depends on each individual case. From the research I’ve done it costs between $2700 – $8000 with $5000 being the average.
In my particular case it cost $6700 all-in. That includes all of my ortho appointments during treatment, my scans, my trays, follow up appointments after treatment is over and the first retainer after treatment is over. My treatment plan is expected to last 2.5 years.
Insurance does cover part of the cost. My insurance is paying $1,500 of the cost but my ortho said that’s actually one of the highest she’s seen. She said most insurance plans only pay $500 towards Invisalign.
I think most ortho’s will probably offer a payment plan through the practice or through a third party. If you pay the whole fee up front you can usually negotiate a 5-10% reduction in cost from what I’ve read.
Also keep in mind that part of the cost is for the trays and part of the cost is for the ortho’s services. That means different ortho’s may charge you different prices so you can shop around multiple quotes if you want. You can also ask if the ortho offers discounts or special offers that you might be able to take advantage of.
I hope this post has been helpful to at least one curious person. If you have any questions feel free to leave a comment, DM me on instagram or email me. I’m a fairly open book about all the topics I blog and vlog about!
If you have any other questions just LMK!
Have a great weekend!