Saturday, August 19, 2017

Going Back to the Gym and I Can't Wait Plus a Short Fall Update!

So after today's unfortunate fall (which I think was a combo of me being accident prone as always and maybe my center of gravity changing because I've lost a bunch of weight?) I had a lot of time to sit, ice my back, try not to throw up and think and I decided to rejoin Snap Fitness.

And on the topic of the fall, my head hurts, I feel like throwing up but less than right after and my back feels surprisingly okay outside of some stabbing pain on the left, back part of it that comes and goes as it pleases. That's the part that's getting most of the ice but I'm just really hoping it doesn't end up as a bad injury. My biggest fear right now is waking up tomorrow morning and having the pain/injury kick in then after having a night to just sit.

Anyway, back to the gym thing... now, I absolutely adore my home gym and I love the ease of working out at home but I also absolutely love the gym and have really been missing it. Plus, I may need to take it easy on my back and use machines for a little while just to make sure I keep it safe and, of course, the gym has working treadmills which I really miss. Anyway, I don't see any reason why I can't work out at the gym at times AND work out at home at times AND be able to take a class or two at my trainer's studio (that barre class is seriously calling out to me!)

My brain does this obsessive thing which constantly tells me that I have to choose (pretty sure I've posted about this before). I can't do the gym and home and I can't possibly take a class because how would it fit into my current workout plan and it would mess up my sequence of workout days and blah, blah, blah... it's the whole OCD obsessive thing that really settled down after numerous medications and years of therapy and shrinks but, obviously, parts still remain. I hate it when it does that and I refuse to let it keep controlling me so I'm breaking the obsession.

There's nothing wrong with going to the gym and sometimes working out at home and sometimes taking other classes and everything can still fit. It doesn't have to be "either or" but it's hard for my brain to accept that.

But it will accept it because I'm making it.

Anyway, I'm going back on Monday (as long as my back is okay) but I might spend the first week doing basic upper/lower body splits with the weight machines (plus planks, some abs and the treadmill) before I jump back into a major workout. Once again, it all depends on how my back and head feel.

Anyway, I am super excited and can't wait to go back!! Let's just hope this fall doesn't cause any major issues that will stop me!

Saturday, August 19th Workout - Push Day A - Chest, Shoulders & Triceps and a Big Problem

It felt great to workout and I had almost completed my workout (was on my 1st set of the last 2 exercises) when I sat down on my bench and fell off of it backwards slamming my upper butt area/low back into the floor and the back of my head into the wall. Then I sat there stunned for a bit as it dawned on me just how bad this could be for my back. I haven't had a serious injury in a long time and I don't know if this will lead to one or not. Plus my head hurts and I feel like throwing up :/

So right now I'm icing things and hoping for the best. If my back is affected I have no problem going back to the gym and working on machines that will help protect my back. Actually I have no problem going back to the gym anyway because I love it there and maybe I can work out in both places... who knows (I have a whole post to write on that).

So, I guess we'll see what happens but this is as much of today's workout as I got to do...

Push Day A - Chest, Shoulders & Triceps: 56 Minutes Total Time (Incomplete due to injury)

Chest, Shoulders & Triceps: 56 Minutes

Basic Warm up

Basic Plank - 1 x 61 seconds, 1 x 61 sec, 1 x 60 sec 1 x 61 sec, 1 x 60 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 10 lbs
going back and forth with
Dumbbell Flat Bench Fly - 3 sets x 15 reps: 3 x 8 lbs

Resistance Band Lateral Raises - 3 sets x 15 reps: 3 x blue band (4-6 lbs)
going back and forth with
Resistance Band Tricep Pulldowns - 3 sets x 15 reps: 3 x black band (15-20 lbs)

Seated Dumbbell Press -  3 sets x 15 reps: 3 x 8 lbs
going back and forth with
Seated Bent Over Raises -  3 sets x 15 reps: 3 x 3 lbs

Crossface Tricep Extensions -  1 set x 15 reps: 3 x 8 lbs
going back and forth with
Dumbbell Tricep Kickbacks -  1 set x 15 reps:  3 x 8 lbs

Thursday, August 17, 2017

Some New Workout Equipment Additions

So I'm always on the lookout for things to add to my slowly growing home "gym," mostly things I can actually afford and need (I have a Bosu Balance Ball on my wish list but it's out of my price range for now).

Anyway, I wanted to add some things to work with my bands better and make them more comfortable and "gym"-like so I ended up with these things...

I got a Cap Barbell Lat Pull Down Bar which is actually a lot bigger and heavier than I anticipated at 11 pounds (of course had I paid attention to the description at Amazon better I would have known that), a Bionic Body Tri-Grip Handle and a Mind Body Fitness 18" Accessory Bar. The second two can definitely be used with bands but I'm a little concerned about the lat bar being too much for my home anchor. I'll have to try it out on Pull Day A and find out!

I have a full plan to restart my regular workouts tomorrow so some of things will be tested then!

Thursday Weigh-In - August 17th - Ten Weeks Low Carb/Keto - Half Way There!!

Thursday Weigh-In - August 17th:
08/17/2017:                     -2.2 pounds
Total lost:                        51.2 pounds
Current Weight:              178.8 pounds

Finally... I finally hit my 50 pounds loss (and 1.2 pounds over that) which put me in the upper 170s and slightly more than half way to my goal! I haven't been in the 170's since around 2005!

This also means that I have officially lost more than I have left to lose, and that I've lost 19.8 pounds in the 10 weeks that I've been doing low carb/keto without cheating!!

My size 12 jeans are getting looser and looser every day but the 10's don't fit yet so I'm a little stuck there (unless I want to looking for new jeans which I don't because I've worn the same brand and type of jeans for several years now and I love them) so I'm just going to live with the loose jeans for now.

It's almost hard for me to believe that I've stuck with the no cheating things for 10 weeks (actually 70 days today!) but at the same time I feel like I can keep going indefinitely! I basically have one planned cheat for Christmas day (which is still quiet a bit away) and the whole plateau thing is up in the air because I haven't hit that point yet.

As well as sticking to the eating plan this week I've also hit my steps goals on all but 2 days and I've continued to stick with the yoga challenge. Now I just need to start up my serious workouts again (hopefully tomorrow) and get back to work on my current dog commission.

Oh, and I'm only 9 pounds away from being out of the "obese" BMI and into the "overweight" and I can't wait!

This is THE plan for me and I'm not about to change that!!

Monday, August 14, 2017

Trying to Get Back on the Exercise Track...

...otherwise known as Fibromyalgia SUCKS!

After a great day on Keene on Saturday (not counting when the back pain started early in the day and just got worse and worse) my body was completely out of it on Sunday... severe pain in my back and all my joints, heaviness, exhaustion... etc.

I think it's incredibly unfair that I'm doing all this hard work: I've changed my diet and I'm sticking with it, I work out (excluding last week), I'm losing weight, I'm getting "healthier" but just one freaking day out and my body is out of commission for at least a day if not two.

And, yes, I know, life isn't fair, Fibro isn't fair and no matter how hard I work my illnesses will not magically go away but I'm annoyed, I'm in pain and I'm just venting. I know things could be way, way worse so I should be happy that I AM making progress but when I'm facing day after day of pain, exhaustion and not being able to complete a full workout, it doesn't feel like progress at all.

Anyway, today is better with the joints and exhaustion but my back is still screaming so today's goal is to hit my 10,000 or more steps (I missed my last two days) and I did my yoga poses for the challenge, both yesterday's and today's.

All I really want is to get back on track with everything. Maybe tomorrow?

Motivational Monday

Friday, August 11, 2017

Friday, August 11th Workout - Planks and Extended Full Body Stretch

I decided to ease back into working out by starting with planks and an extended full body stretch. I've been wanting to add more stretches and today seemed like the perfect day! I'm going to list my full stretch exercises and the additional ones I'm adding on after today. There's more yoga moved involved but I am loving them!

Tomorrow we're out most of the day so I should get a great amount of steps and get back to more serious workouts over this coming weekend!

And I got my longest plank to a minute and 45 seconds!!

Simple Workout - Planks and Full Body Stretch: 36 Minutes

Basic Planks - 1 x 105 seconds 1 x 91 seconds, 1 x 78 seconds 1 x 67 seconds, 1 x 63 seconds

Full body Stretch:
Rotating Neck Stretch
Neck Release Stretch
Overhead Tricep Stretch
Shoulder Stretch
Overhead Shoulder Stretch
Eagle Arms Pose (Shoulder Stretch)
Wrist Stretch
Wide Arm Chest Stretch Using Door Frame
Tree Pose
Warrior Pose
Standing Calf Stretch
Standing Hamstring Stretch
Standing Quad Stretch
Standing Half Forward Bend (holding on to shelf)
Standing Forward Fold
Downward Facing Dog
Low Lunge Pose
Half Split Pose
Cat/Cow Stretch
Thread the Needle Pose
Cobra Stretch
Child's Pose
Pigeon Stretch
Reclined Butterfly
Prone Hamstring Stretch
Rotating Ankle Stretch
Reclined Glute Stretch 1
Reclined Glute Stretch 2
Supine Twist
Bridge Pose
Seated Butterfly Stretch
Seated Side Bend Stretch
Seated Spinal Twist (done very, very carefully)
Cross Legged Forward Bend
Seated Hamstring Stretch
Wide Angle Seated Forward Bend Hamstring Stretch
Second Butterfly Stretch

I'll also be adding the following as of my next workout:
Single Knee to Chest Stretch
Downward Dog Alternating Calf Stretch
Standing Side Bend
Triangle Pose