Wednesday, February 20, 2019

Wednesday, February 20th Workout - Leg Day B - Glutes, Quads, Hamstrings and Calves Plus Cardio & Full Body Stretch

Up until I actually started today's workout I was convinced that it would be easier than Leg day A because it didn't have any walking lunges. I was wrong... oh, so wrong and now I just want to go collapse somewhere and not move until tomorrow :/

Abs Day B tomorrow!

Leg Day A - Glutes, Quads, Hamstrings & Calves Plus Plus Cardio & Full Body Stretch: 2 hours, 18 Minutes Total Time

Warm-Up: 10 Minutes
Walk in Place - 1 Minute
Forearm Plank:  3 planks x 30 second hold
Walk in Place - 1 Minute
Glute Bridge - 10 reps
10 reps x bodyweight of every exercise of Leg Day B
Walk in Place - 1.5 Minutes

Glutes, Quads, Hamstrings & Calves: 1 Hour, 26 Minutes

Dumbbell Plie Squat (dumbbell held at center of chest) -  3 sets x 15 reps: 3 x 15 lbs

Single Leg Dumbbell Deadlift - 3 sets x 15 reps: 3 x 12 lbs holding barbell rack for balance with one hand

Heavy Weighted Dumbbell Glute Bridge - 3 sets x 15 reps: 3 x 25 lb plate

Reverse Clam Shell with Thigh Squeeze (2 decorative pillows between thighs) - 3 sets x 15 reps: 3 x bodyweight

Anchored Band Hip Adduction - 3 sets x 15 reps: 3 x 20 lb band (doubled over) per side - holding barbell rack

Anchored Band Hip Abduction - 3 sets x 15 reps: 3 x 20 lb band (doubled over) per side - holding barbell rack

Anchored Band Pull Through w/large handle - 3 sets x 15 reps: 3 x 40 lb band (doubled)

Standing Step Bench Calf Raise - 3 sets x 15 reps: 3 x bodyweight - holding wall anchor

Cardio: 30 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.47 miles

Full Body Stretch (holding each stretch for a count of 15 per side) - 12 Minutes

                                                     Fitbit Info

Tuesday, February 19, 2019

Tuesday, February 19th Workout - Pull Day B - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch

After taking a much needed rest day yesterday I had a great workout today! I felt refreshed and ready to tackle it and with today's workout I have completed one full week of exercise!

Leg Day B tomorrow!

Pull Day B - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch: 2 hours, 15 Minutes Total Time

Warm-Up: 10 Minutes
Walk in Place - 1 Minute
Forearm Plank:  3 planks x 30 second hold
Walk in Place - 1 Minute
Bird Dog - 10 reps
10 reps x bodyweight of every exercise of Pull Day B
Walk in Place - 1.5 Minutes

Back, Traps, Biceps & Forearms: 1 Hour, 8 Minutes

Floor Back Extension - 3 sets x 15 reps: bodyweight

Single-Arm Dumbbell Row on bench - 3 sets x 15 reps: 3 x 15 lbs

Seated Anchored Band Row w/double-d handle on bench - 3 sets x 15 reps: 3 x 50 lb band (doubled) + 4.4 lb handle

Incline Bench Chest Supported Dumbbell Reverse Fly - 3 sets x 15 reps: 3 x 5 lbs

Standing Side Dumbbell Shrug-  3 sets x 15 reps: 3 x 20 lbs

Standing Dumbbell Alternating Hammer Curls - 3 sets x 15 reps: 3 x 12 lbs

Seated Bench Dumbbell Twist Bicep Curl - 3 sets x 15 reps: 3 x 10 lbs

Seated Barbell Forearm Curl on bench - 3 sets x 15 reps: 3 x 12.9 lb barbell

Cardio: 30 Minutes:
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.48 miles

Full Body Yoga Stretch (holding each pose for a count of 15 per side) - 27 Minutes

                                                           Fitbit Info

Monday, February 18, 2019

100 Days of Low Carb Challenge - Day One - The Beginning


Today is Day 1 of the 100-Days of Low Carb Challenge and I am ready! I am currently 35 lbs over my lowest weight so far and even though I won't lose those 35 lbs in the next 100-days I should be able to make a big dent in that number!

I'm going to continue with my workouts and the yoga challenges and just working on getting myself to the best health and fitness level possible!

Here are all my starting stats including weight, measurements and body fat % and I'll be weighing in, doing my measurements and taking my body fat% every 10 days like on the keto challenge.

I'm also going to continue to do rewards every 25 days so I should earn four rewards during this time!

100-Days of Low Carb Challenge Starting Numbers:

Weight:
192.6 lbs

Body Fat:
41.6%

Measurements:              Change from 12/26/2018
Waist: 39 inches                        (0.0 inches)
Hips: 43 inches                        (- 1.5 change)
Bust: 43 inches                          (0.0 inches)
Chest: 35 inches                        (-1.0 change)
Right arm: 13 inches                 (- 0.5 inches)
Left arm:  13 inches                   (- 0.5 inches)         
Right thigh: 26.25 inches           (- 0.25 inches)   
Left thigh:  25.25 inches            (- 0.25 inches)   
Right calf: 16.25 inches              (-0.75 inches)
Left calf:   16.25 inches               (-0.75 inches)
Jeans Size: size 12                        (no change)

Motivational Monday

Sunday, February 17, 2019

Sunday, February 17th Workout - Push Day B - Chest, Shoulders & Triceps Plus Cardio & Full Body Stretch

Today was a really tough but great workout and I was able to raise some of the weights I was using on the dumbbell chest press and the overhead tricep extension. Slowing my lifts is adding 10-20 minutes to each workout that I do but I think it's worth the time.

Pull Day B tomorrow!

Push Day B - Chest, Shoulders & Triceps Plus Cardio & Stretch: 2 hours, 19 Minutes Total Time

Warm-Up: 10 Minutes
Walk in Place - 1 Minute
Forearm Plank:  3 planks x 30 second hold
Walk in Place - 1 Minute
Knee push-ups - 10 reps
10 reps x bodyweight of every exercise of Push Day B
Walk in Place - 2 Minutes

Chest, Shoulders & Triceps: 1 Hour, 22 Minutes

Dumbbell Flat Bench Chest Press (horizontal hold) - 3 sets x 15 reps: 3 x 12 lbs

Barbell Incline Bench Chest Press (wide-grip) - 3 sets x 15 reps: 3 x one 5 lb plate & one 2.5 lb plate on each side plus 12.9 lb barbell

Seated Dumbbell Arnold Press on bench - 3 sets x 15 reps: 3 x 10 lbs

Anchored Band Shoulder Front Raise w/accessory bar - 3 sets x 15 reps: 3 x 15-20 lb band (doubled) + 1 lb accessory bar

Anchored Band Internal Shoulder Rotation w/small handle - 3 sets x 15 reps: 3 x 15-20 lb band (doubled)

Seated Overhead Dumbbell Tricep Extension on Bench - 3 sets x 15 reps: 3 x 15 lbs

1-Arm Dumbbell Tricep Kickbacks on Bench - 3 sets x 15 reps: 3 x 8 lbs

Anchored Band Standing Horizontal Tricep Extension - 3 sets x 15 reps: 3 x 8 lb band (doubled)

Cardio: 35 Minutes: 
“Leslie Sansone's Walk At Home Burn Body Fat & Sculpt Your Arms: 2 Miles”: Fitbit info: time: 35 minutes, distance: 1.63 miles

Full Body Stretch (holding each pose for a count of 15 per side) - 12 Minutes

                                                          Fitbit Info

The Past Week of the February Yoga Challenge Photos!

This was a great week for yoga poses. There was one pose, the seated cat cow pose, that I've never done before and the boat pose, which I love, was this week! I'm looking forward to this coming week's poses!

 Day Eleven February Yoga Challenge - Warrior I Pose (Virabhadrasana I).

 Day Twelve February Yoga Challenge - Child’s Pose (Balasana).

 Day Thirteen February Yoga Challenge - Hero Pose (Virasana).

 Day Fourteen February Yoga Challenge - Extended Side Angle Pose (Utthita Parsvakonasana).

 Day Fifteen February Yoga Challenge - Head-to-Knee Forward Bend Pose (Janu Sirsasana).

Day Sixteen February Yoga Challenge - Boat Pose (Navasana). 

Day Seventeen February Yoga Challenge - Seated Cat Cow Pose (Upavistha Bitilasana Marjaryasana).

Starting a 100-Day Low Carb Challenge Tomorrow!

So, after several more "off track" days and the scale going up and up and up I realized I need to do something different than what I have been doing because this is getting closer and closer to binging and I need to stop it while I still can so I decided to go with a challenge because I like those.

I'm going to do a 100-day low carb challenge using this template from theskinnydoll.com because it's something I can edit and I like the way it looks:


I'm not going to to change my macros or any of that. I'll still be doing healthy low carb with most carbs coming from veggies, I'm just cutting off the "off days" at the pass.

My goals are to stay at 1200 calories (slightly more when working out), under 100 NET grams of carbs a day and follow all my other macros and still track sodium very, very carefully. On good days my carbs fall in somewhere in the 60's for net carbs and that seems to keep my sodium in check, at least according to how I feel.

I'm going to weigh-in and take my measurements every ten days like in the keto challenge and I'm going to go back to tank top rewards for every 30 days of staying on track. I also plan to keep working out 5-6 days a week and stay on top of that!

I'm going to start tomorrow morning and do a new weigh-in with new measurements and I know it won't be pretty but I'm hoping that doing a challenge is exactly what I need to keep me on track!