Sunday, February 17, 2019

Sunday, February 17th Workout - Push Day B - Chest, Shoulders & Triceps Plus Cardio & Full Body Stretch

Today was a really tough but great workout and I was able to raise some of the weights I was using on the dumbbell chest press and the overhead tricep extension. Slowing my lifts is adding 10-20 minutes to each workout that I do but I think it's worth the time.

Pull Day B tomorrow!

Push Day B - Chest, Shoulders & Triceps Plus Cardio & Stretch: 2 hours, 19 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 B
Walk in Place - 2 Minutes

Chest, Shoulders & Triceps: 1 Hour, 22 Minutes

Dumbbell Flat Bench Chest Press (horizontal hold) - 3 sets x 15 reps: 3 x 12 lbs

Barbell Incline Bench Chest Press (wide-grip) - 3 sets x 15 reps: 3 x one 5 lb plate & one 2.5 lb plate on each side plus 12.9 lb barbell

Seated Dumbbell Arnold Press on bench - 3 sets x 15 reps: 3 x 10 lbs

Anchored Band Shoulder Front Raise w/accessory bar - 3 sets x 15 reps: 3 x 15-20 lb band (doubled) + 1 lb accessory bar

Anchored Band Internal Shoulder Rotation w/small handle - 3 sets x 15 reps: 3 x 15-20 lb band (doubled)

Seated Overhead Dumbbell Tricep Extension on Bench - 3 sets x 15 reps: 3 x 15 lbs

1-Arm Dumbbell Tricep Kickbacks on Bench - 3 sets x 15 reps: 3 x 8 lbs

Anchored Band Standing Horizontal Tricep Extension - 3 sets x 15 reps: 3 x 8 lb band (doubled)

Cardio: 35 Minutes: 
“Leslie Sansone's Walk At Home Burn Body Fat & Sculpt Your Arms: 2 Miles”: Fitbit info: time: 35 minutes, distance: 1.63 miles

Full Body Stretch (holding each pose for a count of 15 per side) - 12 Minutes

                                                          Fitbit Info

The Past Week of the February Yoga Challenge Photos!

This was a great week for yoga poses. There was one pose, the seated cat cow pose, that I've never done before and the boat pose, which I love, was this week! I'm looking forward to this coming week's poses!

 Day Eleven February Yoga Challenge - Warrior I Pose (Virabhadrasana I).

 Day Twelve February Yoga Challenge - Child’s Pose (Balasana).

 Day Thirteen February Yoga Challenge - Hero Pose (Virasana).

 Day Fourteen February Yoga Challenge - Extended Side Angle Pose (Utthita Parsvakonasana).

 Day Fifteen February Yoga Challenge - Head-to-Knee Forward Bend Pose (Janu Sirsasana).

Day Sixteen February Yoga Challenge - Boat Pose (Navasana). 

Day Seventeen February Yoga Challenge - Seated Cat Cow Pose (Upavistha Bitilasana Marjaryasana).

Starting a 100-Day Low Carb Challenge Tomorrow!

So, after several more "off track" days and the scale going up and up and up I realized I need to do something different than what I have been doing because this is getting closer and closer to binging and I need to stop it while I still can so I decided to go with a challenge because I like those.

I'm going to do a 100-day low carb challenge using this template from theskinnydoll.com because it's something I can edit and I like the way it looks:


I'm not going to to change my macros or any of that. I'll still be doing healthy low carb with most carbs coming from veggies, I'm just cutting off the "off days" at the pass.

My goals are to stay at 1200 calories (slightly more when working out), under 100 NET grams of carbs a day and follow all my other macros and still track sodium very, very carefully. On good days my carbs fall in somewhere in the 60's for net carbs and that seems to keep my sodium in check, at least according to how I feel.

I'm going to weigh-in and take my measurements every ten days like in the keto challenge and I'm going to go back to tank top rewards for every 30 days of staying on track. I also plan to keep working out 5-6 days a week and stay on top of that!

I'm going to start tomorrow morning and do a new weigh-in with new measurements and I know it won't be pretty but I'm hoping that doing a challenge is exactly what I need to keep me on track!

Saturday, February 16, 2019

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

Abs Day A is done and went really well with resistance bands added to most exercises 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 can't wait to get it done!

Abs Day A - Upper, Lower & Obliques Plus Cardio & Yoga Stretch: 2 hours, 7 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: 1 Hour

Rocking Forearm  Plank - 3 sets x Failure: 1 x 48 seconds, 1 x 38 seconds, 1 x 30 seconds: bodyweight

Up-Down Plank (full plank to forearm plank back and forth to failure) - 3 sets x Failure: 1 x 10 reps up and down, 1 x 7 reps up and down, 1 x 5 reps up and down: bodyweight

Basic Crunch (arms behind head) - 3 sets x 15 reps: 3 x medium band (20 lbs) on each side

Dead Bug - 3 sets x 15 reps: 3 x medium band (20 lbs) on each side

Windshield Wipers - 3 sets x 15 reps: bodyweight

Cross Body Touches - 3 sets x 15 reps: 3 x medium band (20 lbs) on each side

Supine Side Reaches - 3 sets x 15 reps: X-heavy loop band around thighs (25-30 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: 1.45 miles

Full Body Yoga Stretch (holding each pose for a count of 15 per side) - 27 Minutes

                                                          Fitbit Info

Friday, February 15, 2019

Friday, February 15th Workout - Leg Day A - Glutes, Quads, Hamstrings and Calves Plus Cardio & Full Body Stretch

Wow. This was probably the toughest leg day I've done in a while due to slowing down the movements. Right now my legs are jello and I'm not sure I'll be able to use the stairs tomorrow but I feel amazing! Also, I did a basic stretch instead of the yoga one because I was exhausted by the time I was done with cardio.

Abs Day A tomorrow!

Leg Day A - Glutes, Quads, Hamstrings & Calves Plus Plus Cardio & Full Body Stretch: 2 hours, 2 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: 1 Hour, 10 Minutes

Dumbbell Goblet Squat (dumbbell held at chest level) - 3 sets x 15 reps: 3 x 15 lbs

Dumbbell Walking Lunges (dumbbell down at sides) - 3 sets x 10 reps per side: 3 x 12 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/10 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/8 lbs dumbbells

Side Lying Hip Abduction with Loop Band - 3 sets x 15 reps: 3 x X-Heavy Loop band (25-30 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 + 2.5 lb 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: 1.43 miles

Full Body Stretch (holding each stretch for a count of 15 per side) - 12 Minutes

                                                     Fitbit Info

Thursday, February 14, 2019

Thursday, February 14th Workout - Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch

What a great work out! Slowing down my lifts makes such a huge difference that I am definitely keeping that up!

Leg Day A tomorrow!

Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch: 2 hours, 4 Minute 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 - 1 Minute, 30 seconds

Back, Traps, Biceps & Forearms: 57 Minutes

Superman with stretch band - 3 sets x 15 seconds: 3 x medium band (20 lbs) on each side

Chest Supported Incline Bench Dumbbell Hammer Row - 3 sets x 15 reps: 3 x 12 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 50 lb band (doubled over) + 1 lb accessory bar

Standing Dumbbell Hammer Bicep Curl -  3 sets x 15 reps: 3 x 10 lbs

Anchored Band Bicep Curl w/accessory bar - 3 sets x 15 reps: 3 x 30 lb band (doubled over) + 1 lb accessory bar

Anchored Band Forward High Bicep Curl w/accessory bar - 3 sets x 15 reps: 3 x 15-20 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: 1.48 miles

Full Body Yoga Stretch (holding each pose for a count of 15 per side) - 27 Minutes

                                                           Fitbit Info

Healthy Low Carb/IIFYM Lifestyle Weigh-In - February 14th - Week Two


Week Two on my plan had both good and bad parts to it. Obviously my weight went up by 0.8 lbs and normally I would be really upset by that but I'm not.

For one thing, I knew I had some off days. Between the fibromyalgia pain, headaches and poor food choices I knew it would be up and thanks to the first two I wasn't able to work out like I wanted too so I take full responsibility for overeating.

But, here is where the positive to this comes in: once I realized that I would have a gain this week my first reaction was to freak out, decide to binge and then start my weekly count all over again which is my typical reaction but I was able to stop myself from reacting and actually think.

1) I did not actually want to binge and I did NOT binge which is huge for me.

2) I talked myself through these thoughts and realized that if I were to start over again every single time I gained back some weight that I would constantly be starting over because weight gain happens even on the best of weeks.

3) I'm not perfect and I never will be! Some weeks I'll do great with food and have a loss but some weeks I'll have off weeks and show a gain and that is how the weight loss journey works! It's taken me  a very, very long time to accept that but I finally can and it feels amazing because now I don't have to freak out and panic every time the scale goes up. I'm not "bad" if the scale goes up and I'm not "good" if it goes down. I'm just me.

Yes, I obviously want to get back to the "on" days but I'm considering this past week to be one full of lessons for me.

And, like I said earlier, I didn't binge. I had more calories and carbs than I had planned for but it wasn't binging, it was just eating and that's another huge step that I've taken.

I was also able to start working out yesterday and I plan to keep it up for as long as I can because it makes me feel amazing and I can't wait to see some muscle definition again! And I'm still doing great with eating vegetables!

So, this past week has had some hiccups but I'm hoping this coming week goes much smoother and I can finally get back into the 180's again!