Tuesday, March 20, 2018

Tuesday, March 20th Workout - Leg Day D - Glutes, Quads, Hamstrings and Calves Plus Stretch

Tough workout today but I loved it, even the lunges lol. My thighs are so shaky right now but I still have a lot of steps to take so hopefully they'll hold out okay, especially for the stairs!

Yesterday I ended up with a total of 12,447 steps, 14 floors and 5.01 miles walked which was an awesome start to my "walking daily in place of cardio" plan and as long as I can hit at least 10,000 most days I'll be happy!

Tomorrow I have Abs Day D and then I start "E" week!

Leg Day D - Glutes, Quads, Hamstrings & Calves Plus Stretch: 1 hour, 15 Minutes Total Time

Glutes, Quads, Hamstrings & Calves: 55 Minutes

Basic Warm up

Dumbbell Back Squat (dumbbells held on shoulders)  -  4 sets x 10 reps: 4 x 10 lbs

Dumbbell Lunges (dumbbells held down by sides) - 4 sets x 10 reps: 4 x 10 lbs

Dumbbell Plie Squat Pulses (dumbbell held down in center) - 4 sets x 10 reps: 4 x 15 lbs

Floor Hip Extension - 4 sets x 10 reps

Pilates Leg Side Series - 4 sets x 10 reps

Frog Glute Bridge- 4 sets x 10 reps

Single Leg Wall Glute Bridge (Leg on Thigh) - 4 sets x 10 reps

Seated Bench Dumbbell Calf Raise (large dumbbell across thighs) - Toe Raise - 4 sets x 10 reps: 4 x 25 lb

Full Body Stretch with Yoga Poses - 20 Minutes

Monday, March 19, 2018

50 Days Cheat Free!

Woooo!! I finally hit 50 days cheat free and I feel great!

I'm down a total of 10.4 pounds in those 50 days and I'm working out 6 out of 7 days a week but this is still all Christmas binge weight that I'm re-losing so I'm greatly looking forward to getting past the Christmas Eve weight point!

I have no current plans to cheat at all and just plan to keep going the way I have been for the last 50 days. I am a little bummed about having to skip Pascha food this year (our Easter), especially the foods we only have once a year, but it's just too close to my last binge and I'm not willing to risk it. I can just look forward to eating and enjoying those foods next year!!

Below is my 50-Day reward (it came just in time) and I love it! It's exactly what I wanted (even though Dmitri says I look like an "edgy teen" in it hahaha).  The next reward will be on day 75 so I can start counting down to that!

So, bring on the next 50 days because I'm ready for them!


Monday, March 19th Workout - Pull Day D - Back, Traps & Biceps Plus Stretch

Pull Day D went great! I did inverted rows for the first time using the progression pull up bar and it felt really good, I felt strong! I'm slowly building my way up to doing a pull up.

I also got my concentration curl to 12.5 lbs for one set of reps, 10 lbs for the rest. Slowly and steady progressive!

And getting up every hour and getting in the steps I need is going really well and my back is okay with it!

Leg Day D tomorrow!

Pull Day D: Back, Traps, Biceps & Forearms Plus Stretch: 1 hour, 15 Minutes Total Time

Back, Traps, Biceps & Forearms: 55 Minutes

Basic Warm up

Inverted Row using Progression Pull Up Bar - 4 sets x 10 reps

Anchored Band Straight Arm Pulldown with Small Handles - 4 sets x 10 reps: 4 x 30 lb band

Anchored Band Face Pulls with Triceps Double Rope -  4 sets x 10 reps: 4 x 30 lb band

Standing 1-Arm Anchored Band Row with Small Handle - 4 sets x 10 reps: 4 x 20 lb band

Anchored Band Upright Row with Large Handle - 4 sets x 10 reps: 4 x 30 lb band

Concentration Dumbbell Bicep Curl - 4 sets x 10 reps: 1 x 12.5 lbs, 3 x 10 lbs

Standing 1-Arm Anchored Band Bicep Curl with Small Handle - 4 sets x 10 reps: 4 x 10-12 lb band

Standing Behind the Back Dumbbell Forearm Curl - 4 sets x 10 reps: 4 x 3 lbs

Full Body Stretch with Yoga Poses - 20 Minutes

Motivational Monday

Sunday, March 18, 2018

The Past Week of Yoga Challenge Photos (One Day Late)

Oh, ooops... I totally forgot to do my Saturday Yoga poses for the week post yesterday so here it is today with an extra pose included for today!

Here they are in order of doing them:

Day Eleven March Yoga Challenge - Warrior II Pose

Day Twelve March Yoga Challenge - Extended Side Angle Pose

Day Thirteen March Yoga Challenge - Extended Triangle Pose

Day Fourteen March Yoga Challenge - Half Moon Pose with Yoga Block 

Day Fifteen March Yoga Challenge - Hero Pose

Day Sixteen March Yoga Challenge - Wide-Legged Forward Bend/FoldPose

Day Seventeen March Yoga Challenge - Staff Pose
Day Eighteen March Yoga Challenge - Boat Pose

Why I'm Done With Protein Powder...

Even after doing keto for over two years I'm still learning things about my body and how it reacts to certain foods.

There came a point back in February where I realized I wasn't getting enough protein in my diet so I decided to add an actual protein shake to my food plan instead of the Atkins shake I'd normally have. I went with Isopure protein powder after many recommendations and I loved how it tasted and how much protein I was getting but I wasn't happy with how my body was doing in the 5 weeks of using it, I just didn't realize, at first, that it was the problem.

Charles thinks the issue was the whey part of it (Atkins has some whey in it too but at a much lower amount) but now that I stopped using the protein powder things started changing for the better.

As I blogged in previous posts over the month of February and early March, I was trying all sorts of things to get the scale to behave and to feel better. I tried getting rid of the Atkins shakes, I tried lowering my calories, I tried more calories on workout days, I tried less carbs, I tried less fat and more protein... I tried all sorts of stuff but my body just wasn't behaving the way I as used to when I do strict keto and power of deduction and reasoning led to the Isopure protein powder.

The scale skyrocketing is what set me off taking out the protein powder in the first place because I eventually narrowed it down to that being the only "new" thing I was still doing.

Now that I've cut it out from my diet completely, I'm finally feeling the way I normally do on keto! My bloating (which seemed to come out of nowhere and just hang out) and other stomach issues are gone again like they were before I started using it (I have IBS but it's a thousand times better on keto) and the scale isn't skyrocketing up and down like crazy anymore. I'm also less hungry (go figure) and just feel better all around.

I'm also working really hard to get protein from actual foods like chicken, shrimp, salads with meat, spinach, etc but I've finally stopped obsessing over protein and it just feels right.

I also have issues with sugar alcohols (which I've also blogged about before) which is annoying. I have a growing list of foods that my body just doesn't handle well. I'm happy for people who can handle it but I'm just not one of those people!

Anyway, I just wanted to share this in case anyone else is having digestive issues and scale issues and isn't sure why!

Sunday, March 18th Workout - Push Day D - Chest, Shoulders & Triceps Plus Stretch

Week three working out on my plan and "D" days have begun and I feel great (all except my back).

I was able to handle 5 minutes of cardio before my back started acting up so I'm changing the plan. I'm going to focus on at least 10,000 steps a day for a while, until my back gets stronger, plus outdoor walks and hiking when the weather gets good.

And it's just the cardio that does it but I can handle it in small portions so I'll go back to getting up every hour and doing about 1,000 steps an hour plus add in a flight of stairs up and down during each hourly walk.

It might not be the same as 30 minutes of cardio but it's better than nothing!

Pull Day D tomorrow!

Push Day D - Chest, Shoulders & Triceps Plus Stretch: 1 hour, 12 Minutes Total Time

Chest, Shoulders & Triceps: 52 Minutes

Basic Warm up

1-Arm Anchored Band Chest Press w/small handle (handle held vertically) -  4 sets x 10 reps: 4 x 20 lb band

Stability Ball Dumbbell Chest Fly (dumbbells facing in and toward face) - 4 sets x 10 reps: 1 x 10 lbs, 3 x 8 lbs

Standing Elbow Chest Curls - 4 sets x 10 rep

Seated Bench Overhead Dumbbell Press (palms facing in)-  4 sets x 10 reps: 4 x 10 lbs

Chest Supported Incline Bench Single Dumbbell Front Shoulder Raise -  4 sets x 10 reps: 4 x 10 lbs

Dumbbell Standing V-Raise - 4 sets x 10 reps: 4 x 8 lbs

Anchored Band Overhead Tricep Extension w/large handle - 4 sets x 10 reps: 4 x 10-12 lb band

Dumbbell Triceps Kickbacks (palms facing up) - 4 sets x 10 reps: 4 x 8 lbs

Full Body Stretch with Yoga Poses - 20 Minutes