Tuesday, January 15, 2019

Tuesday, January 15th Workout - Leg Day A - Glutes, Quads, Hamstrings and Calves Plus Cardio & Yoga Stretch

Wow... leg day was a killer today and left my legs and butt feeling like jello and I love it lol! Abs Day A tomorrow!

Leg Day A - Glutes, Quads, Hamstrings & Calves Plus Plus Cardio & Yoga Stretch: 2 hours, 5 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 A
Walk in Place - 2 Minutes

Glutes, Quads, Hamstrings & Calves: 58 Minutes

Dumbbell Goblet Squat (dumbbell held at chest level) - 3 sets x 15 reps: 3 x 12 lbs

Dumbbell Walking Lunges (dumbbell down at sides) - 3 sets x 10 reps per side: 3 x 10 lbs

Seated Bench Weighted Quad Extensions - 3 sets with weights held between feet x 15 reps: 3 x 10 lb ankle weights per ankle w/8 lbs dumbbells

Prone Bench Dumbbell Hamstring Curl - 3 sets with weights held between feet x 15 reps: 3 x 10 lb ankle weights per ankle w/5 lbs dumbbells

Side Lying Hip Abduction with Loop Band - 3 sets x 15 reps: 3 x Heavy Loop band (15-20 lbs)

Weighted Single Leg Glute Bridge (Leg on Thigh) - 3 sets x 15 reps: 3 x 10 lb + 5 lb weighted plate

Wall Glute Bridge with Squeeze (2 decorative pillows between thighs) - 3 sets x 15 reps (body weight)

Seated Bench Barbell Calf Raises (barbell across thighs) - 3 sets x 15 reps: 3 x one 10 lb plate on each side plus 12.9 lb barbell

Cardio: 30 Minutes: 
“Leslie Sansone's Walk Away the Pounds: 2 Mile Brisk Walk”: Fitbit info: time: 30 minutes, distance: 1.46 miles

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

                                                     Fitbit Info

Monday, January 14, 2019

Monday, January 14th Workout - Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch

I had another great workout today. I really feel that my new exercise order and arrangement helps me have a much better and more efficient workout!

Leg Day A tomorrow!

Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch: 1 hour, 53 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 A
Walk in Place - 2 Minutes

Back, Traps, Biceps & Forearms: 45 Minutes

Superman with stretch band - 3 sets x 15 seconds: 3 x light band (15 lbs)

Chest Supported Incline Bench Dumbbell Hammer Row - 3 sets x 15 reps: 3 x 10 lbs

Wide Grip Anchored Band Lat Pulldown w/lat curl bar - 3 sets x 15 reps: 3 x 50 lb band (doubled over) + 7.4 lb lat curl bar

Anchored Band Shrug w/accessory bar -  3 sets x 15 reps: 3 x 40 lb band (doubled over) + 1 lb accessory bar

Standing Dumbbell Hammer Bicep Curl -  3 sets x 15 reps: 3 x 8 lbs

Anchored Band Bicep Curl w/accessory bar - 3 sets x 15 reps: 3 x 20 lb band (doubled over) + 1 lb accessory bar

Anchored Band Forward High Bicep Curl w/accessory bar - 3 sets x 15 reps: 3 x 10-12 lb band (doubled over) + 1 lb accessory bar

Seated Barbell Forearm Extension 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: 1.58 miles

Full Body Yoga Stretch (holding each pose for 15 seconds per side) - 28 Minutes

                                                           Fitbit Info

Motivational Monday

Sunday, January 13, 2019

The Past Week of the January Yoga Challenge Photos!

This was a tough week for health issues for me but I was still able to continue the yoga challenge which made me really happy. I also moved the yoga poses back their old photo area because I got tired of moving the couch back and forth to do the poses. Seated and standing poses can still be done in the new area but poses that require enough horizontal room for my whole body had to be moved. I can't wait to tackle Week 3!

Day Seven January Yoga Challenge - Cobra Pose (Bhujangasana).

Day Eight January Yoga Challenge - Standing Backbend Pose (Anuvittasana).

Day Nine January Yoga Challenge - Revolved Head to Knee Pose (Parivrtta Janu Sirsasana). 

Day Ten January Yoga Challenge - Warrior II Pose (Virabhadrasana II).

Day Eleven January Yoga Challenge - Reverse Warrior Pose (Viparita Virabhadrasana).

Day Twelve January Yoga Challenge - Bridge Pose (Setu Bandha Sarvangasana).

Day Thirteen January Yoga Challenge - Dolphin Pose (Ardha Pincha Mayurasana).

Sunday, January 13th Workout - Push Day A - Chest, Shoulders & Triceps Plus Cardio & Yoga Stretch

It's been a while but I'm so excited to be working out again! I'm following my Push/Pull/Legs/Abs A-G workout plan with cardio and my long yoga routine thrown in as my stretch.

My workout has been rearranged into an order that makes more sense (based on what I learned from my trainer), the foam rolling has been removed from the warm-up, and some exercises have been switched out for others (an anchored band chest fly instead of a flat bench dumbbell chest fly for example). Also, adding the new barbell/squat rack was a great idea, this is the first time I felt comfortable and safe using my barbell so it was definitely worth getting!

I'm also planning on doing a Walk Away the Pounds DVD for my cardio (I have quite a few to choose from) and I've posted my yoga routine on here before (with the fish pose added to it).

I plan to workout out daily, if possible, taking rest days as needed plus some days there just won't be time to fit in a workout but hopefully those will be few and far between.

I'm also just relying on my Fitbit now for tracking information because the MyZone keeps having issues logging my workout correctly.

I can't wait to do Pull Day A tomorrow!

Push Day A - Chest, Shoulders & Triceps Plus Cardio & Stretch: 1 hour, 57 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 A
Walk in Place - 1 Minute

Chest, Shoulders & Triceps: 50 Minutes

Dumbbell Incline Bench Chest Press (horizontal hold) - 3 sets x 15 reps: 3 x 8 lbs

Barbell Flat Bench Wide-Grip Chest Press - 3 sets x 15 reps: 3 x one 5 lb plate on each side plus 12.9 lb barbell

Standing Anchored Band Chest Fly w/handles - 3 sets x 15 reps: 3 x 20 lb band

Seated Bench Dumbbell Overhead Shoulder Press - 3 sets x 15 reps: 3 x 8 lbs

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

Anchored Band Lateral Raises w/small handles -  3 sets x 15 reps: 3 x 3 lb band (doubled over)

Dumbbell Skullcrushers on Bench -  3 sets x 15 reps: 3 x 5 lbs

Anchored Band Tricep Pushdowns w/tricep rope - 3 sets x 15 reps: 3 x 20 lb band (doubled over) + tricep rope (1.9 lbs)

Cardio: 30 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.58 miles

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

                                                            Fitbit Info

Saturday, January 12, 2019

Healthy Low Carb Lifestyle Weigh-In - January 12th - Week Zero


Today is the official start of my new healthy low carb and IIFYM (it it fits your macros) lifestyle. I'm starting at 1.8 lbs higher than at my last weigh-in but seeing as my body is still recovering from the sodium fiasco and I stopped keto, I'm okay with this.

I won't be tracking how many days I'm cheat day free because there are no more cheat days or foods. Food is food and for 80% of my time it will be healthy and on track and 20% will just be enjoying special occasions and small treats. I'm thinking that's a pretty sensible way of dealing with things.

I even noticed something interesting. Since I made the decision on Wednesday evening that I'm avoiding calling food "cheat" foods or reward foods and am focusing on healthy food 80% of the time with treats allowed occasionally, I suddenly have no desire to binge because I know that food will be around and it's not forbidden to me.

Like, I didn't have to run and buy a cake yesterday and eat it all just because I knew I'd be starting the new plan today because that cake will be there in the future for a birthday or whatever and I can have a piece if I want.

It feels really weird that I'm thinking this way and maybe, just maybe I'm making some mental progress with food!

I will also be tracking exercise days instead of "cheat" days from here on out because I think that will help me get back on track with my fitness.

So here are my new starting number for this plan and I'll be weighing in on Thursdays, as I used to do, and taking measurements and body fat % once a month!

Healthy Low Carb Lifestyle Starting Numbers:

Weight:
191.8 lbs

Body Fat
41.5%

Measurements:              Change from 01/04/2019
Waist: 39.5 inches                     (+1.5 inches)
Hips: 43.5 inches                      (+1.5 inches)
Bust: 42.5 inches                      (+1.0 inches)
Chest: 35 inches                        (no change)
Right arm: 13.5 inches              (+0.5 inches)
Left arm:  13.5 inches               (+0.5 inches)       
Right thigh: 26 inches               (no change)
Left thigh:  25 inches                 (no change)
Right calf: 16.25 inches            (+0.25 inches)
Left calf:   16.25 inches             (+0.25 inches)
Jeans Size: size 12                      (no change)

Friday, January 11, 2019

Starting a 30-Day Step Challenge!

My Facebook group and I have decided to do the 30-Day Step Challenge that we've done several times in the past starting tomorrow, January 12th!


We're going to start with the beginner's level since a lot of us aren't in the best shape right now (myself included).

We also haven't done any step challenges in quiet a while so I think this will be a perfect addition to my yoga challenges to really get my body moving and back on track with fitness!

This is what the Beginners 30-Day challenge looks like:


Let's get our bodies moving!