Thursday, June 22, 2017

Thursday Weigh-In - June 22nd - Two Weeks Low Carb/Keto!

Thursday Weigh-In - June 22nd:
06/22/2017:                    -2.0 pounds
Total lost:                       37.6 pounds
Current Weight:             192.4 pounds

Another week on low carb/keto and 2 more pounds down! I'm getting closer and closer to that 40 pound loss. I'm hoping to be there next week but we'll see.

So low carb/keto is still going great! I'm still not cheating and feeling good about my food, my plan and my progress.  I didn't feel well yesterday and my head and back are bothering me a lot today so I think I may just stretch and get back to my regular workout tomorrow. I took a rest day yesterday and I hate to do it again but I'm going slow and making sure I keep listening to my body.

So now I keep going with what I've been doing the last two weeks. I'm not sure what's making this time different from all the other times that I tried and kept failing except that something in me has finally accepted that this is how I have to eat and how I feel best. I think as long as I avoid "cheat" foods altogether I should be okay. It when I have a cheat day that I fly off track.

I also haven't been having the easiest life lately but I'm really proud of the fact that though everything that's going on I have NOT turned to food which is huge for me!

Right now I'm baking more of those keto blueberry muffins (two batches this time to last longer) and Charles and I have several recipes picked out for meals for this coming week so things should continue to go well!

Let's see what happens this coming week!

Tuesday, June 20, 2017

Tuesday, June 20th Workout - Pull Day A - Back, Traps, Biceps & Forearms

Today's workout went great outside of the small split lip (on the inside) when the candle and candle holder under Bambi flew off after getting nicked by the resistance band and flew straight into my mouth :/

It's minor though so no biggie but the candle holders and probably the African mask that hangs there needs to be moved.

I was even able to get in 30 minutes of cardio. Tomorrow is leg day but will be later than normal because I have to bring the car in to be looked at right (again) right after work so I'm hoping that won't take long but we'll see. Either way I'm doing legs but we'll see about cardio depending on what time I get started.

Pull Day A - Back, Traps, Biceps & Forearms: 1 hour, 30 Minutes Total Time

Back, Traps, Biceps & Forearms: 48 Minutes

Basic Warm up

Basic Plank - 1 x 62 seconds, 1 x 33 sec, 1 x 36 sec 1 x 34 sec, 1 x 35 sec
going back and forth with
Superman Heel & Elbow Squeezes - 3 sets x 15 reps

Band Lat Pulldown on Ball  - 3 sets x 15 reps: 3 x purple band (45-50 lbs)
going back and forth with
Incline Dumbbell Reverse Fly - 3 sets x 15 reps: 3 x 3 lbs

Seated Forearm Extensions - 3 set x 15 reps: 3 x 3 lbs
going back and forth with
Seated Forearm Curls - 3 set x 15 reps: 3 x 3 lbs

Seated Hammer Curls - 3 set x 15 reps: 3 x 5 lbs
going back and forth with
Dumbbell Upright Row -  3 set x 15 reps: 3 x 5 lbs

Resistance Band Shrug - 3 sets x 15 reps: 3 x black band (15-20 lbs)
going back and forth with
Dumbbell Bicep Curls-  3 set x 15 reps: 3 x 5 lbs

Cardio - 30 Minutes:

“Leslie Sansone Just Walk: Walk Off Fat Fast 30 Minutes Big Burn”: 
Fitbit info: time: 30 minutes, distance: 1.41, steps: 3,492 calories burned: 230

Full body Stretch - 12 Minutes

Monday, June 19, 2017

Monday, June 19th Workout - Push Day A - Chest, Shoulders & Triceps

I finally started working out at home today as planned. It felt great and the new set up worked perfectly. I went back to what I used to do a long time ago when I went back and forth between two sets of exercises before moving on to the next set of two. I think I prefer it that way and it worked out really well. I didn't do cardio today because it's pouring outside and it's insanely hot and humid in here even with the fans running but I will be doing cardio on most days!

Push Day A - Chest, Shoulders & Triceps: 1 hour, 15 Minutes Total Time

Chest, Shoulders & Triceps: 62 Minutes

Basic Warm up

Basic Plank - 1 x 61 seconds, 1 x 50 sec, 1 x 47 sec 1 x 41 sec, 1 x 40 sec
going back and forth with
Push Ups (against sink) - 3 sets x 15 reps

Dumbbell Flat Bench Press - 3 sets x 15 reps: 3 x 8 lbs
going back and forth with
Dumbbell Flat Bench Fly - 3 sets x 15 reps: 3 x 5 lbs

Resistance Band Lateral Raises - 3 set x 15 reps: 3 x blue band (4-6 lbs)
going back and forth with
Resistance Band Tricep Pulldowns - 3 set x 15 reps: 3 x green band (10-12 lbs)

Seated Dumbbell Press -  3 set x 15 reps: 3 x 5 lbs
going back and forth with
Seated Bent Over Raises -  3 set x 15 reps: 3 x 3 lbs

Crossface Tricep Extensions -  3 set x 15 reps: 1 x 5 lbs, 2 x 3 lbs
going back and forth with
Dumbbell Tricep Kickbacks -  3 set x 15 reps: 1 x 5 lbs, 2 x 3 lbs

Full body Stretch - 11 Minutes

Motivational Monday


Today I start doing!!

Sunday, June 18, 2017

10 Days Low Carb/Keto!!


... and I am doing awesome!! I'm closer to a more keto level of carbs than I have been in the past. Most of my daily net carbs are in the 20's with several days in the 30's. I haven't gone over 38 net carbs since I started this 10 days ago! I know there will be some days I may go up to 50 net like I have planned in my macros but I don't see a reason for that right now.

My headaches are basically gone except of bad weather/barometric pressure days, I'm sleeping 100 times better, my aches and pain have gone way down except on days when I overdo it or the weather gets me again and I have way more energy which has actually allowed me to get a ton of things accomplished in the last few days included my amazing workout closet.

I'm also not craving simple carbs and sugars at all and am finding that I don't even miss them. And if I want a pizza, I can make Fathead pizza. If I want muffins I can make keto muffins. If I want ice cream there are several varieties I can have that are low carb, low sugar, high protein and low calorie and so on. Now and again I fit in one small square of chocolate (I found chocolate that you can have for 3 carbs a 5 gram square - Chocolove Xoxox - Coffee Crunch In Dark Chocolate) and I'm totally fine just having that one square. I've had the saem bar in the fridge for over a week now and I'm not tempted to eat it all in one sitting at all! And the trick is not to have all of those treats in one day but spread them out!

And the scale is still moving down! It's slowed down so far this week but that's to be expected.

So here's what's been working for me the last 10 days...

1) I plan my meals either a day ahead of time or the morning of that day.

2) I usually make breakfast (or brunch depending on the day) my highest carb and calorie meal, then something smaller for lunch and then a really small dinner. Some days dinner is just a protein shake (especially with the hot and humid weather) but it seems to be working for me and I'm a lot less hungrier in the evenings when I do it that way.

3) my dinner is usually between 5:00 and 5:30 in the evening and then I don't eat anything else for the night. When I do have a snack, it's something healthy and earlier in the day but I normally just do the 3 meals.

4) I'm getting in all my vitamins daily and not skipping any. The iron pill has become a lot easier to deal with when I take it with dinner although I'm still at one a day instead of two. I should probably up it to the two prescribed ones sometime soon :/

5) I'm constantly on the lookout for new low carb/keto foods and recipes and I think I'm averaging one new recipe a week?

6) I find foods that fit my plan that I love and make sure to have them on hand for busy days... things like the keto muffins, the Powercrunch bars, Atkins shakes, pepperoni, blueberries, cheese, nuts...basic stuff I can grab if I have to and don't have time to make a meal.

7) nothing goes in my mouth unless I know the calories and macros ahead of time and not until it's been added to my My Fitness Pal day to make sure it fits in. That might seem a little obsessive but it's working really well for me.

8) I'm not having any cheat days. Instead I'm finding "cheat" foods that fit my macros but still taste like treats and eat them if I can make them fit into the plan.

So, basically, low carb/keto is going great right now! All I need to do is to start working out again (which starts tomorrow at home) and stick with this which is definitely the plan!!

Saturday, June 17, 2017

From a Waste of Good Space to an Organized Workout Equipment Closet!

As you guys have seen in my workout pictures in the past, all my workout stuff took up a lot of room and, lately, it's been all over the place and a mess. We also haven't been using the living room door because it held the fabric anchors for my resistance bands so I could use them. Well, sometime earlier this week I woke up in the middle of the night with a thought of taking the living room closet that was used to just store a bunch of crap and turn it into a workout equipment closet. Then I went back to sleep.

So... we've been working on and off for the last few days (and by "we" I mean Charles do did all the building, measuring, and putting major things together and in place, myself who did the research, planning and putting all my equipment in place, and Gabriel who put away the stuff that would have hurt my back and cleaned up the aftermath lol).

It ended up not being too expensive, it looks amazing and it feels so good to accomplish something this major and not just talk about it! So, without further ado, pictures of our work throughout the process!!

The beginning... here is the closet in all its messy, trashed glory. I cleaned it out mostly on my own (Gabriel helped with parts that could hurt my back). We ended up with 2 bags of clothing donations, 2 boxes of recycling, one box of non-clothing donations, a lot of trash, a full box of skeleanimals put aside until next Halloween and some great finds like a beautiful linen tablecloth that should fit our table perfectly!
                                Soooooo much wasted space and so much stuff!

All cleaned out!
                           
After it was all cleaned out, the next step was to take down the closet door. You know the door's been on for a long time when you take off the hardware and the door remains in place lol. So this is what we were looking at...

The door is gone!
 
                                                       
At first we planned to just put shelving and all that together from random stuff in the basement but then I went researching small exercise spaces and exercise equipment organization and came across some great ideas for what I wanted, but it took a trip to Home Depot and some money I had squirreled away to get everything we needed. 

Basically I wanted two shelves, one tall, narrow one for clothes, shoes, towels, etc to go at the back end of the closet on the inside (you can't see it in this photo), a shorter, wider shelf to hold dumbbells and weighted plates, hooks to hold the yoga mat on the wall and new, "metal" anchors to be attached to the wall so the living room door would be free and I'd still be ale to use my resistance bands. I didn't need to buy any extra hooks to hold the bands because there were several already attached inside the closet. Once we were in the store I also got the bright (hahaha... no pun intended) idea to get one of those small, portable lights that uses batteries because there's no light in the closet. 

Everything came from Home Depot except the anchors which came from Amazon (and are pink because that was the least expensive option). I also wanted to make sure the anchors were wide enough on the inside so that my bands would fit through with handles included since some of them have handles that don't come off. We took care of all that yesterday so the work could be done today!

Step one this morning was to put up the anchors. They are drilled into the walls and there's a chunk of wood behind the wall holding each one on with more strength and stability than just sticking them on the walls. One anchor is over the doorway, one anchor is at chest level on the right side and one anchor is at the bottom of the wall. Bambi (yes, I named that thing Bambi lol) is going to stay where he is but the sword and the two small icons are being moved because the resistance bands get hooked on them. 

                              Gotta love a man who knows how to use a power drill ;)   

The sword and the two icons around it will have to come down because the bands get caught on them

After the anchors were in place it was time to start putting the shelving together...

                                                            More drilling.

                                                        Shelf #1.
                 
                                                     Shelf # 2.
                                                                        
Once the shelving was put into the closet (we didn't even have to anchor the tall one because it fit in absolutely perfectly but I can't get a full photo of it because of the angle). Charles attached the hooks to hold the yoga mat and added the hooked mirror that used to hang on the living room door and held a lot of my resistance bands.

Everything installed and ready to be filled in with workout stuff!!

The portable light.
                               
Shelf #1 top 2 shelves: yoga blocks, towel, workout bras and shorts. Shelf #1 bottom 4 shelves: tank tops, ankle and knee braces, sneakers and ankle weights.


Top of the closet: exercise books and DVDs, heavy turtle to hold them in place & workout bag.

Bottom of shelf #1 and #2 along with the incredibly heavy dumbbell set. The 15 pound dumbbells are between the two shelves and ankle weights are way on the bottom.

                    The mirror and some resistance bands on the hooks.
           
Another angle of books and DVDs along with the mirror and the resistance bands.
 
The resistance bands, the hanging yoga mat, a gorgeous "boho" bag my best friend made for me that I use as a decoration because I don't want anything to happen to it and my stretching bands.                

Walking stick & practice Katana are way in the last free corner next to the tall shelf.

Shelf #2 with the step bench at the top of it, super heavy dumbbell set in front of it where it doesn't have to be moved again and the dumbbells can just be lifted in and out as needed, dumbbells, weighted plates, weighted gloves, balance disc and a weighted ball with the heaviest ones at the bottom.


                                            The full completed closet!
The full completed closet! I have a laminated stretch pose poster coming that will go where the big plank space is right now!

Before...During...After!

The only two things that didn't fit into the closet were my workout bench and swiss ball so they are currently off to the side of the living room along the wall and outside door where they usually are!



I absolutely love how everything came out and I can not wait to work out again and to see what else we can accomplish!!

Thursday, June 15, 2017

Thursday Weigh-In - June 15th - One Week Low Carb/Keto!

Thursday Weigh-In - June 15th:
06/15/2017:                    -4.2 pounds
Total lost:                       35.6 pounds
Current Weight:             194.4 pounds

Yes!! Not only did I stick with low carb/keto for the whole week but I worked my butt off on picking proper food and it shows in the scale!! Plus you always lose the biggest amount in week one.

I am thrilled with this loss and with how I feel. The headaches are minor and definitely weather related, I'm not craving simple carbs and sugars, I have no desire to cheat and I feel really good! I'm definitely going to keep going with this and stick to it!

I am also starting an at-home workout this week instead of the gym for several reasons that I'll get to at a later time. We're actually clearing out the living room closet and turning it into a workout equipment mini-room that will pretty much hold everything (organized) from my dumbbells to bands to shoes to workout clothes and everything else. The only two things that won't fit are the large swiss ball and the workout bench but there's room for them in the living room. Charles is also going to attach different resistance band anchors to the floor and walls to make a more permanent hold position for my bands and that will let us use the living room outside door again.

So, things are going well with food and they will continue going that way. I have most of the basic meals for this coming week planned out and I'm figuring out what works well for me and what doesn't.

My next short-term goal is to get to 190 lbs for a loss of 40 pounds and then keep going from there.

I can't wait to see what sticking to the plan will actually bring!!