Thursday, July 19, 2018

Thursday Weigh-In - July 19th - Strict Keto New Start - Week Zero (Again)

Sometimes it takes several restarts for me to get back on track and this is one of those times.


I can honestly say that I haven't officially "cheated" in the last 5 days but I've also gone higher carb than I like to do and what's good for my body and health and my weigh-in on Monday (which had been my new start) was mostly water weight so I want a whole new beginning starting on my official weigh-in day (it makes sense in my head anyway lol).

There's just something about starting with a fresh slate that I really love but I plan on this being my last restart for a while! And, while my food wasn't officially cheat food I feel that's it's more fair and honest to start from day 0 than to say it's been 5 days when some of it was iffy. Once again, all this makes sense in my head.

As I posted on Monday (and am reposting here with some edits since I deleted Monday's post) my weight, my body fat % and my measurements have all gone up over the last week or two (which is what happens when you don't track, have cheat days and overeat) but since today is Day 1 (again) I want to have an official beginning with official numbers no matter how big they are.

All I can really do is get back on track with strict keto (under 30 net grams) and stick to it with no cheat days not just for weight loss but because my Fibromyalgia flares have been horrible with the addition of more carbs and fruit.

Also, my workouts are being moved back to the gym as of tomorrow because the home workout didn't leave me as sore as I like to be and set off my back pain. I just need to make it all fit into my day. And, of course, on days I absolutely can't get to the gym I'll do something at home, probably yoga or abs or something. As long as I work out in one way or another I'll be happy!

So here are my official "restarting" starting numbers:

Weight:
165 lbs

Body Fat
36.5%

Measurements:              Change from 7/2/2018
Waist: 36.5 inches                   (+ 0.5 inches)
Hips: 39.5 inches                     (+ 1.0 inches)
Bust: 39.5 inches                     (+ 0.5 inches)
Chest: 34.5 inches                    (+0.5 inches)
Right arm: 13 inches                (+ 0.5 inches)
Left arm:  13 inches                 (+ 0.5 inches)             
Right thigh: 24.5 inches            (+ 0.5 inches)
Left thigh: - 23.5 inches            (+ 0.5 inches)
Right calf: 15 inches                  (no change)
Left calf:   15 inches                   (no change)
Jeans Size: size 6                         (no change)

Tuesday, July 17, 2018

Tuesday, July 17th Workout - Home Push Day A - Chest, Shoulders & Triceps Plus Stretch

After a lot of thinking and a long break from working out regularly I decided to work out at home for now, starting with my Push/Pull/Legs/Abs A-G home workout. Despite how much I love the gym I have so much studying to do right now that it's easier and make more time sense to just work out here at home and it's not like I'm lacking in equipment (although I do want to keep adding to my home gym collection)!

Plus I love my home workouts and I definitely feel like that can be be a big part of how I train people in the future!

I'm not leaving the gym or giving it up, I'm going to do whatever works for me at the time and as long as I'm working out somewhere I'm happy. I figure I can be at home until the certification exam is over and then go back and forth depending on how I feel at the time and what I want to do,

It's pretty much having the best of both worlds and I love it!

Push Day A - Chest, Shoulders & Triceps Plus Stretch: 1 hour, 3 Minutes Total Time

Chest, Shoulders & Triceps: 52 Minutes

Basic Warm up - 5 Minutes

Standing Anchored Band Chest Press - 3 sets x 15 reps: 3 x 30 lb band

Dumbbell Flat Bench Fly (horizontal hold) -   3 sets x 15 reps: 3 x 8 lbs

Modified Dumbbell Plank Rotation (on knees) -  3 sets x 15 reps: 3 x 3 lbs

Seated Dumbbell Shoulder Press (palms facing out) - 3 sets x 15 reps: 3 x 8 lbs

Anchored Band Lateral Raise w/handles -  3 sets x 15 reps: 3 x 15-20 lb band

Standing Dumbbell Scarecrow - 3 sets x 15 reps: 3 x 5 lbs

Anchored Band Tricep Pushdowns w/tricep rope - 3 sets x 15 reps: 3 x 1.9 lb tricep rope + 30 lb band

Dumbbell Crossface Tricep Extensions -  3 sets x 15 reps: 3 x 5 lbs

Full Body Stretch - 11 Minutes

Nine Days Out From NASM-CPT Exam


So, I moved my NASM-CPT exam up by a week from August 2nd to July 26th and I currently have nine days to go. I decided to move it because I wanted to take it while the information was still fresh in my head and because I didn't want to obsesses over it for an extra week so the next nine days are going to be all about studying.

I'm doing really well on the NASM study guide module quizzes and much, much better on the CPT app that I have. I've also paid for 3 additional exams and so far I've passed two of them and haven't taken the third one yet. I'm not thrilled with  my scores because they recommend a score of 108-120 to feel confident in taking your test and mine have been 102 and 104 but I'm getting there and I can retake them until I answer the questions better.

Today (I've already taken a bunch of practice quizzes) my plan is to the watch the last webinar on the 5th and 6th domains that I haven't seen yet and to rewatch all of the module videos and then take more quizzes and study. I'm not sure if I'll be able to get all the videos into today but I'm going to try.

Now if I could just get rid if this headache I'd be very happy!

Sunday, July 15, 2018

The Past Week of Yoga Challenge Photos!

This was a nice quiet week of yoga poses which was good considering how many days I spent lost in a fog of fibro pain.

Here are the poses in order of doing them:

Day Nine July Yoga Challenge - Tree Pose

Day Ten July Yoga Challenge - Eagle Pose

Day Eleven July Yoga Challenge - Cobra Pose 

Day Twelve July Yoga Challenge - Upward-Facing Dog Pose

Day Thirteen July Yoga Challenge - Plank Pose 

Day Fourteen July Yoga Challenge - Chair Pose 

Day Fifteen July Yoga Challenge - Low Lunnge Pose 

Saturday, July 14, 2018

My NASM Personal Trainer Journey - Week Ten - The Final Module - EDITED

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


Week 10, the last module, was the final exam for the program. This was the one I had one chance to pass with at least an 80% in order to get my certification exam retake voucher and as you can see I passed it with a great grade!

I did a lot of studying and several retakes of the two practice exams before attempting it and I feel like I knew the material really well but it was still a relief to pass with a really good grade. I hope this is symbolic of the certification exam still to come but from all the reading and research (and YouTube video watching about the exam) that I've done I have a feeling the certification exam will be a lot harder and a lot trickier than this final was.

Once I passed the final, the real studying began. I signed up and paid for some extra practice exams through the Fitness Mentor's Website (where I also got one of the study guides that I used) because I'd rather pay a extra money now and have a better chance of passing my certification exam and a better way of being prepared, than to fail and have to retake it all again. The problem that I'm finding with these practice quizzes (I haven't actually done those exams yet, just most of the quizzes so far) is that the questions are different and appear to be a lot harder than the questions on the NASM site but, like I said, this gives me another way of studying and like I've also said all throughout this program, I'd rather be over prepared than under prepared.

I've also started working on the "NASM-CPT Study Guide" Module and, honestly, the study exam in the module was the hardest test I've take so far. It was actually a lot harder than the final exam was and it really showed me the areas I needed to focus on with my studying!

I can honestly say that I'm feeling like I'm retaining the information a lot better and I'm currently spending the majority of my days studying, taking quizzes and tests, watching YouTube videos on the info that I still need help on (like the functions of the heart), taking even more quizzes and tests on the apps I have, and studying some more. I have a feeling that this will pretty much be my life until the exam on August 2nd.

I feel like I know I lot but at the same time there is still so much I need to learn and memorize that some days I feel confident and some days I feel like I'm drowning so, I don't know.  I kind of wish I'd signed up for an earlier exam just to get it over with but at the same time, I like having a couple of extra weeks to allow me to really learn and information and memorize the parts I'm still iffy on.

Edited to add:
I changed my CPT exam to July 26th instead of August 2nd. I want to take it while the knowledge is fresh in my head so I now have 11 days until I have to take it but I feel good about that timeframe.

Friday, July 13, 2018

Updating and Editing the Plan (Both Food and Exercise)...

Yeah, it's only been a few days but I'm already editing the plan based on how I feel physically and mentally

1) The fruit isn't going to work. It's leaving me feeling bloated, messing with my stomach and my non-stop headache is back so the fruit is going away and I'm going back to my stricter form of keto. I haven't decided on the sweet potato or butternut squash yet because I haven't tried them out but as of now the plan is to keep them at really small portion sizes so they fit into under 50 net grams of carbs.

Luckily I can still have berries (in carefully measured amounts) and I really like them so I'm good there. I figured it would be an experimental thing that might not work for me so I'm not totally disappointed in this. My body just doesn't like to deal with sugar in most forms I guess and that's how it is. I actually feel more like binging after eating the fruit as well so I think it doesn't work for me all around and I can live with that.

2) I'm definitely going with the Lauren Gleisberg workouts but I will also be playing with them. There are several exercises I need to switch out anyway due to my back acting up and I want to add in others that she doesn't include in her workouts. Basically, her workout is my template but I can add and subtract as I choose and I'm really excited about this. It's liking having the best of both worlds!

I'll be starting with the Beginner Phase of her Gym Weight Training 1.0 workout and I can't wait to get going! The entire workout plan should take a total of 12 weeks (give or take some due to life) so I think I'll do my measurements and body fat % testing 6 weeks into it and then at the end of the 12 weeks but we'll see what happens.

I still plan on starting at the gym tomorrow and I'm also considering tomorrow my new Day 1 not because I've cheated (because I haven't) but if I'm restarting a more strict version of keto then I want to start fresh. It makes sense to me to do it that way so that's what I'm going with.

And, as always, there's a lot of studying going on and I think it's actually going really well! I'm starting to feel more confident in my knowledge but not to the point where I'm getting cocky about it so I think I'm in a good spot. I'll have my weekly blog about all that tomorrow.