Tuesday, June 19, 2018

Updates and Some Plan Changes (Food and Exercise)


So, this still hasn't been the best week. I still haven't gotten back to the gym, the scale is climbing up higher and higher and I feel like I'm drowning in school work so here's a breakdown of things to make this post easier to write up...

1) On Saturday I pulled/pinched something in one of the bad spots in my back by doing absolutely nothing. I did spend almost all of Friday and 90% of Saturday sitting and working on the study guide for ONE chapter. One. It ended up being 75 pages long and there were still 3 more chapters to go so you can see why I feel like I'm drowning but, back to my back.

Anyway, something got pulled and I've been putting heat it on and off since then to try and make it better. It's helping and it's getting there but I've been babying it because I know I have to have it in a good place to hit the gym again.

2) And, speaking of the gym, due to the back issue I've decided to go back to the optional beginner phase of the LG workout. It may not be as challenging as Phase 1 that I felt I was ready for but it's safer on my back to go back to it and it takes less time than Phase 1 and time is something I desperately need for studying right now. Plus, if I don't feel challenged enough I can always make the workouts more difficult by using heavier weights or taking shorter rest time between sets.

I also want to stick it out this time and do all four weeks before moving on to Phase 1 because I feel like it's time to teach myself to actually stick with a plan that I know works for me.

3) And... moving on to the plan that works for me, it's time to return to strict keto. These past 10 days or so I've gotten lazy. As soon as I made the decision to stop weighing myself as often, to up my protein and to stop trying to lose weight, things spiraled out of hand.

I have NOT cheated (although I've been much more tempted) but I also barely tracked and definitely overate and the scale (and how I feel physically) is showing it. I've spent some time going over how I want to do things and reconfiguring my macros again so it's time to get back to being serious about this.

It's not even just for the weight either. I've had a nonstop headache since I started the new macros, then my back went out and I've felt cruddy in general. This happens every single time I really up my protein whether it be with real food or protein powder so maybe my body just can't handle that much protein right now?

Anyway, the updated plan is I'm going back to my macros from when I felt great and was steadily losing weight: 30 net grams and under of carbs, between 70's and 80 's for grams of protein, and around 86 grams of fat.

My macro range for protein is 63 grams minimum to 102 grams maximum with 82 grams being the suggested amount and my fat range is anywhere from 30 minimum to 115 maximum but in the 80's seems to be my sweet spot. Once again, carbs are the limit, protein is the goal and fat is the lever.

These are the macros where my head doesn't hurt, where I feel amazing and where I have tons of energy. If the scale moves down then yay, if it doesn't than so be it as I'm still trying to pay less attention to it but I want to feel good again and I don't want to scale shooting up the way it has.

Also, no more protein powder at all (it just makes me bloated and leaves me feeling sick even with the digestive enzymes) and I'm working on removing the protein bars and shakes except in cases of "emergency." My plan is veggies and protein from seafood and meat and switching to as much unprocessed food as possible.

I think that covers the general plan and updates so now I'm going to get back to studying.

Sunday, June 17, 2018

The Past Week of Yoga Challenge Photos!

This past week was a really good one for yoga! The weather held up for the whole week allowing me to do all the poses outdoors. I only new pose I had was the reverse table top but I did have some old favorites so that was good.

Here are the poses in order of doing them:

Day Eleven June Yoga Challenge - Reverse Table Top Pose  

Day Twelve June Yoga Challenge - Seated Side Bend Pose 

Day Thirteen June Yoga Challenge - Goddess Pose  

Day Fourteen June Yoga Challenge - Half Lord of the Fishes Pose

Day Fifteen June Yoga Challenge - Wide-Legged Forward Bend Pose

Day Sixteen June Yoga Challenge - Low Lunge Pose

Day Seventeen June Yoga Challenge - Bridge Pose 

Saturday, June 16, 2018

My NASM Personal Trainer Journey - Week Six

Welcome back for part seven of my of my weekly blog posts on my journey to becoming a personal trainer. Today I'm going to talk about Week Six and how it's been going.


This was one of the tougher weeks I've had so far in regard to everything we had to learn and life in general. What tripped me up the most was memorizing all the sets, reps, tempos, rest intervals and many, many other things for every part of the OPT model and every part of training. I'm actually still working on it.

I did get a 4 out of 4 on the discussion question again and I passed the quizzes I took (well, all but one) but I know I'm not done with this particular module yet because there's still so much to remember.

On top of that this has been a bad week both on terms of family issues and no gym at all for me so I'm tired and stressed and kind of discouraged right now. My plan is to keep going over the things I don't remember yet until I remember them because that's the only way to do this.

I am slowly getting it. It makes sense and for the most part I'm okay with it but I don't feel nearly confident about this past week as I had about the other weeks and because I already started work on the study guide for Module 7 I know that it's going to be a really, really tough one (I seriously spent 2 days on just the module 7 study guide so far). I know how much harder this week will be than the last and the last was far from easy.

So, basically I'm feeling out of it and discouraged right now because of the sheer amount on information that has to be learned and understood. But the only way to do it is just to start learning and not stop until I got it so that's the plan.

Only 47 days left until my exam.

Thursday, June 14, 2018

Thursday Weigh-In - June 14th - Week Twenty Strict Keto

Thursday Weigh-In - June 14th:                 
06/14/2018:                             +0.4 pounds
Lost Since 01/29/18 Restart  -14.2 pounds
Total lost Since 06/29/15:      -72.2 pounds
Current Weight:                     157.8 pounds
Days Cheat-Free:                      137 days

Well, the scale is up my almost half a pound but considering the crappy week I've had I'm not worried about it. If it goes up again next week I'll have to take a look at what I'm doing and see if something needs to be changed but for now things are okay.

I'm also dealing with a nasty headache today that's verging on a full-blown migraine thanks to the crazy barometric pressure changes so that's not fun and my plan is now to go to the gym tomorrow right after work.

The rest of the day will be spent taking Advil (or whatever else works) and studying. That's about all I have for today.

Wednesday, June 13, 2018

Tough Week and Minor Workout Plan Changes

This has been a tough, crazy, busy, no-gym week. Due to some family things I have been out of the gym since Sunday and have been really busy dealing with all sorts of things I can't really blog about. Things are better now and have settled down so I'm playing catch up with school work and planning to get back to the gym tomorrow.

I am slightly changing my workout plan though. I've decided that the optional beginner's Lauren Gleisberg plan wasn't challenging enough for me so I'm jumping ahead into Phase 1 (which is what was suggested to me by Lauren in the first place... one of these days I will start listening to people's suggestions, especially when they know what they're talking about lol).

The beginner's plan is really meant for beginners and I started out with it because I wanted to give it a try and because there were a lot of exercises I didn't know how to do but now that I've done it for over a week, I definitely need to be challenged more and that will absolutely happen in Phase 1. I wrote out tomorrow's workout day in my workout notebook and, yeah, I'm definitely going to be challenged with Phase 1! I'm both slightly dreading it but looking forward to it at the same time because it'll be a lot tougher than what I was doing last week!

Tomorrow is also my weigh-in day but I'm not concerned about it. I haven't tracked things for a few days due to the aforementioned issues but I have kept things keto and I've only gotten on the scale once this week (which is huge for me) so I'm assuming things will stay about the same. Either way, my focus is remaining on muscle growth, getting lean and dropping body fat so I'll go with whatever number it shows but I'm not going to get crazy with it.

I think that about covers it for now and I can't wait to be back in the gym tomorrow provided things remain as stable as they are now.

Sunday, June 10, 2018

The Past Week of Yoga Challenge Photos!

This past week was a good one for yoga! The weather only chased me inside once and I had some of my favorite poses come up. Can't wait to see where this week takes me!

Here are the poses in order of doing them:

Day Four June Yoga Challenge - Downward-Facing Dog Pose 

Day Five June Yoga Challenge - Standing Half-Forward Bend Pose  

Day Six June Yoga Challenge - Cobra Pose  

Day Seven June Yoga Challenge - Cat Pose 

Day Eight June Yoga Challenge - Wide-Angle Seated Forward Bend Pose  

Day Nine June Yoga Challenge - Tree Pose  

Day Ten June Yoga Challenge - Extended Triangle Pose