Wednesday, April 25, 2018

Wednesday, April 25th Workout - Gym Leg Day B - Glutes, Quads, Hamstrings and Calves Plus Cardio & Yoga Stretch

Holy crap my legs!! Side squats are no joke!

Besides how hard it was I loved today's workout and I can tell my thighs are getting smaller, especially as my newish size "Medium" workout shorts started doing that just about falling off thing today! Wooohooo! I may not be seeing huge progress on the scale but I can't wait to take my measurements again next week!

Tomorrow is my weigh-in day and then I have Abs Day B!

Gym Leg Day B - Glutes, Quads, Hamstrings & Calves Plus Cardio & Yoga Stretch: 2 hours Total Time

Glutes, Quads, Hamstrings & Calves: 1 Hour

Basic Warm up (including heavy ropes)

Hip Adductor Machine - 4 sets x 10 reps: 1 x 70 lbs, 3 x 55 lbs

Hip Abductor Machine - 4 sets x 10 reps: 1 x 70 lbs, 3 x 55 lbs

Seated Calf Raise Machine -  4 sets x 10 reps: 4 x 20 lbs + 26 lb bar weight

Dumbbell Heavy Weighted Squat (dumbbell held in front at chest level ) - 4 sets x 10 reps: 4 x 20 lbs

Alternating Side Lunges (holding on to upright bench) - 4 sets x 10 reps (each side) (body weight)

Heavy Weighted Glute Bridge - 4 sets x 10 reps: 4 x 25 lb weighted plate

Side Lying Leg Raise Pulses to the Front and Back - 4 sets x 10 reps (body weight)

Side Lying Leg Circles Forward and Backward - 4 sets x 10 reps (body weight)

Cardio - 30 Minutes:

Arc Trainer info:
time: 30 minutes, distance: 0.84 miles, resistance: level 16, incline 8, calories burned: 267

Full Yoga Stretch - 30 Minutes

Tuesday, April 24, 2018

Tuesday, April 24th Workout - Gym Pull Day B - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch

It felt so great to be back in the gym! I had a great workout and I really pushed myself on the Arc Trainer!

Leg Day B tomorrow!

Gym Pull Day B - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch: 2 hours, 3 Minutes Total Time

Back, Traps, Biceps & Forearms: 1 Hour

Basic Warm up (including heavy ropes)

Superman Hold - 4 sets x 10 seconds (body weight)

Rear Delt Machine - Middle Handles - 4 sets x 10 reps: 4 x 40 lbs

Overhead Cable Bicep Curl to the Sides w/handles - 4 sets x 10 reps: 1 x 15 lbs, 3 x 10 lbs

Seated Bench Cable Row w/double-d handle -  4 sets x 10 reps: 4 x 60 lbs

Weighted Preacher Curl - 4 sets x 10 reps: 4 x 25 lb Curl Bar

1-Arm Dumbbell Bench Row -  4 sets x 10 reps: 4 x 15 lbs

Standing Dumbbell Side Shrug - 4 sets x 10 reps: 4 x 20 lbs

Seated Bench Dumbbell Forearm Extensions -  4 sets x 10 reps: 4 x 3 lbs

Cardio - 35 Minutes:

Arc Trainer info:
time: 35 minutes, varying resistance level and incline: 4 minutes on level 17, incline 8, 1 minute on level 18, incline 9, distance: 1.19 miles, steps: 2,916, calories burned: 284

Full Yoga Stretch - 28 Minutes

Monday, April 23, 2018

Monday, April 23rd Workout - Full Body Yoga Workout and Stretch

My back has been acting up all day with a big knot in the bad spot of it but after a few hours of keeping heat on it felt okay enough for me to do some yoga.

I did my regular yoga stretch (with one new pose added, today's Downward-Facing Dog challenge pose because I really liked it) and I held each pose for 20 seconds instead of the regular 15.

I ended up with 42 minutes of yoga which isn't bad at all for a "bad back" kind of day!

Today also starts Week Eight of working out on my program and Week Two at the gym (as of tomorrow if the back holds out!)

Full Body Yoga Workout and Stretch: 42 Minutes Total Time
Mountain Pose
Neck Rolls
Neck Stretch (opposite arm reaching out)
Overhead Triceps Stretch
Shoulder Stretch (bending stretching arm)
Eagle Pose
Open Arms Chest Stretch Using the Doorway
Wrist Stretch (facing up and down)
Downward Facing Dog Pose
One-Legged Downward Facing Dog Pose
Dolphin Pose
Warrior I Pose
Warrior II Pose (palms facing up or down)
Extended Triangle Pose
Extended Side Angle Pose
Wide-Legged Forward Fold
Crescent High Lunge Pose
Half Moon Pose (using yoga blocks as needed)
Forward Fold Pose (using both arms to hug legs around the knees)
Chair Pose
Revolved Chair Pose
Intense Side Stretch Pose
Tree Pose
Lord of the Dance Pose (hold on to something as needed)
Warrior III Pose (hold on to something as needed)
Plank Pose
Forearm Plank Pose
Easy Pose With Ear to Shoulder
Seated Mountain Pose (with arms stretched overhead)
Seated Side Bend Pose
Cow Face Pose
Half Lord of the Fishes Pose
Bound Angle Pose
Tortoise Pose
Cross-Legged Forward Bend Pose
Lotus Pose (start with Half Lotus and carefully work up from there)
Hero Pose (bring tailbone in and up to take pressure off the knees)
Camel Pose
Child's Pose
Extended Puppy Pose
Cat/Cow Pose
Thread the Needle (move far arm way over from opposite shoulder)
Cobra Pose
Downward-Facing Dog Pose - NEW POSE
Locust Pose
Bow Pose
Bridge Pose
Upward Plank Pose
Knee to Head Forward Bend Pose
Boat Pose
Wide Angle Seated Forward Bend Pose
Pigeon Pose (slowly work on moving bent leg out more)
Supported Shoulder Stand Pose (use yoga blocks as needed)
Plow Pose (use yoga blocks as needed)
Reclining Bound Angle Pose
Knee to Chest Pose
Hamstring Stretch (use yoga strap and stretch leg across body to the left and right as well as straight up)
Eye of the Needle Pose
Supine Spinal Twist Pose (bend both knees to protect back)
Corpse Pose

It's Time to Make a Big Announcement...


I am going to do something I've been thinking about for more than two years now and mulling over in my head all that time... I'm going to train to be a personal trainer!

This is something I actually thought about way back when I was 19 and 20 and in college and even switched my major to something in that field for a while before returning back to focus on my art so, in reality, this has been in the works for a very, very long time.

For the last year or so I've occasionally brought it up and joked about it saying "if I were 20 years now I'd so learn to be a personal trainer" and then last week someone very supportive (you know who you are if you're read this) said to me, "Go for it! Why are you waiting? You're only in your 40's, you have lots of time to do something you love and are passionate about!"

So then I mentioned it to Charles and, honestly, I have no idea why, but for some reason I thought he'd think it was a bad idea. No idea why because he's always supportive and he was all for it. Even after I mentioned that it would cost money he still encouraged me and, really, that's all it took. That one little push towards something I've thought about for ages and something I'm really passionate about.

I really feel like I come from a great background to help other people who are are just coming into fitness or weight loss: I've lost a lot of weight, I LOVE working out, creating plans, planning workouts and researching new workouts and methods, philosophies, etc, I have chronic pain and illnesses and injuries that I work with and I'm older now so I may be more approachable to older or less fit people who may be interested in fitness. 

I think I have lot to offer and I'm not looking for a full-time job or to make a great living or anything. I actually love the job I job I have now and have no interest in leaving it but I would love to help others who came from where I did... out of shape and having no idea where to start and feeling incredibly self-conscious and convinced I can't get in shape or lose weight or be strong. I think my trainer is pretty much my biggest role model and inspiration in all of this! She helped me change my life and I've never been happier. I want to give that back to others and I want to show other people, especially women, how much they can actually do and what they can accomplish!

I'm going to get trained and certified through NASM (National Academy of Sports Medicine) with a specialization in Corrective Exercise which is perfect for what I want to do. I also get to do 80 hours of hands on training which should help me a lot! I am slightly terrified over the final exam (64% passing rate) that I'll have to take in six months but I'm smart, I love learning (and, gosh darn it, people like me ;) ) so I think I'll be okay.

Eventually I also want to get special certifications in things I really want to focus on; forms of yoga, possibly Pilates, things like that, but for now my focus is the NASM training!

I'm getting started today and I'm already signed up to complete my CPR/AED (external defibrillation) Certification this Sunday (it's one of the requirements).

I'm really excited about this and I can't wait to start learning! Everything else I do is remaining the same: I'm still doing keto and working on losing the rest of the weight, I'm still going to do my workouts at the gym and home, I'm still doing the yoga challenges, the only thing that's changing is I'll be learning and studying something new!

So, that's my big announcement! Please wish me luck as I start out on this journey and I'll keep you guys updated as I go!

Motivational Monday

Saturday, April 21, 2018

The Past Week of Yoga Challenge Photos!

I almost forgot to post this today but remembered right at the last minute! Woohoo! Loving my week of yoga poses so far and looking forward to the coming week!

Here are the poses from the last week in order of doing them:

 Day Fifteen April Yoga Challenge - Cow Face Pose

 Day Sixteen April Yoga Challenge - Plank Pose 

Day Seventeen April Yoga Challenge - Side Plank Pose

Day Eighteen April Yoga Challenge - One-Legged Downward Facing Dog Pose 

 Day Nineteen April Yoga Challenge - Bridge Pose

 Day Twenty April Yoga Challenge - Pigeon Pose

 Day Twenty-One April Yoga Challenge - Cat Pose

Saturday, April 21st Workout - Gym Push Day B - Chest, Shoulders & Triceps Plus Cardio & Yoga Stretch

I love the gym every day that I go but tomorrow I'm taking a much needed rest day partially because I need one and partially because we have a busy day tomorrow as it is. But I'll be back at it on Monday with Pull Day B!

Gym Push Day B - Chest, Shoulders & Triceps Plus Cardio & Yoga Stretch: 2 hours, 14 Minutes Total Time

Chest, Shoulders & Triceps: 1 hour, 12 Minutes

Basic Warm up (including heavy ropes)

Supine Flat Bench Chest Press Machine - Wide Grip - 4 sets x 10 reps: 4 x 20 lbs + 10 lb initial weight

Pec Fly Machine - Seated High - 4 sets x 10 reps: 1 x 55 lbs, 2 x 45 lbs, 1 x 40 lbs

1-Arm Cable Shoulder Front Raise w/handle - 4 sets x 10 reps: 4 x 10 lbs

Cable Tricep Pushdowns w/tricep rope - 4 sets x 10 reps: 2 x 50 lbs, 1 x 45 lbs, 1 x 40 lbs

Cable Internal Shoulder Rotation w/handle - 4 sets x 10 reps: 1 x 15 lbs, 3 x 10 lbs

Seated Bench Dumbbell Arnold Shoulder Press - 4 sets x 10 reps: 4 x 10 lbs

Seated Bench Overhead Dumbbell Tricep Extension  - 4 sets x 10 reps: 4 x 15 lbs

Dumbbell Pilates Boxer - 4 sets x 10 reps: 4 x 3 lbs

Cardio - 30 Minutes:

Arc Trainer info:
time: 30 minutes, distance: 1.05 miles, resistance: level 16, incline 8, calories burned: 242

Full Yoga Stretch - 32 Minutes