Thursday, January 17, 2019

Healthy Low Carb/IIFYM Lifestyle Weigh-In - January 17th - Week One


Yes!! Week One done (it was a short week because I started on a Saturday) and I'm down 3.8 lbs and am back in the 180's! I still have 31 pounds to go until I hit my lowest weight so far but I'm getting closer to it.

On top of that I am feeling fantastic on low carb rather than keto. It's kind of between low and moderate carb (I haven't gone over 100 grams of carbs so far and I'm allowed to go up to 150) and I am loving that I can have sweet potatoes now. I even had a piece of a banana and I haven't had one of those in over three years!

I also feel really good physically and mentally. Two days into upping my sodium and carbs and I had enough strength and energy to work out again. I had actually planned to work out today but I spent most of the day running around between groceries, appointments and errands so I think today will end up being a rest day and I'm not sure about tomorrow due to my schedule. I figure that as long as I'm doing 5-6 days of exercise a week I'm good to go!

And I'm still doing great with not binging and not wanting to binge. It's like a switch has been flipped in my head but this time I didn't have to be on keto for it to happen.

Tomorrow I'll find out what my current sodium level is but since I don't feel light headed at all I'm guessing it's pretty good. I will weigh-in again in a week and I plan to keep working out and getting stronger and fitter!

Wednesday, January 16, 2019

Wednesday, January 16th Workout - Abs Day A - Upper, Lower & Obliques Plus Cardio & Yoga Stretch

Abs Day A is done and with today's workout I have finished my "A" days and worked out 4 days in a row!

Tomorrow I have Push Day B and then Friday is probably a rest day because I have a really busy day between work and appointments.

Abs Day A - Upper, Lower & Obliques Plus Cardio & Yoga Stretch: 1 hour, 58 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
Hollow Hold - 3 x 15 seconds
10 reps x bodyweight of every exercise of Abs Day A
Walk in Place - 1 Minutes

Upper, Lower & Obliques: 50 Minutes

Rocking Forearm  Plank - 3 sets x Failure: 1 x 40 seconds, 1 x 35 seconds, 1 x 31 seconds: bodyweight

Up-Down Plank (full plank to forearm plank back and forth to failure) - 3 sets x Failure: 1 x 8 reps up and down, 1 x 6 reps up and down, 1 x 4 reps up and down: bodyweight

Basic Crunch (arms behind head) - 3 sets x 15 reps: heavy loop band around thighs (15-20 lbs)

Windshield Wipers - 3 sets x 15 reps: bodyweight

Cross Body Touches - 3 sets x 15 reps: light band (15 lbs)

Dead Bug - 3 sets x 15 reps: bodyweight

Supine Side Reaches - 3 sets x 15 reps: heavy loop band around thighs (15-20 lbs)

Standing Anchored Band Oblique Crunch w/large handle - 3 sets x 15 reps: 3 x 30 lb band (doubled)

Cardio: 30 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.46 miles

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

                                                          Fitbit Info

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 a count of 15 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 a count of 15 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 a count of 15 per side) - 27 Minutes

                                                            Fitbit Info