Sunday, January 31, 2016

Weekend Update - No Recipes This Week

Hello all! I'm tired from the weekend and from driving so instead of a weekly recipe I'm just posting about my weekend which was great!

The mall was a blast because we were "child-free"for the day so we ended up checking out all sorts of stores we never normally go too (and let me tell you guys, Spencer's does NOT keep all the, ahem, "adult" stuff ;) ;) in the back anymore, a lot of it is out in the front as you walk in and the stuff in the back... let's just say they did not display those things that was when I was younger!)

Anyway, I got some really cute (and very bright) workout clothes that actually fit me properly (also got a workout top as one of my birthday gifts from Sarah) and I'll have some pics taken with those on this week. The best part is that everything we bought was either on a huge sale or on clearance so I basically ended up with a full outfit (minus workout bra) for $18!

Lunch went really well too. The plan was a bunless bacon cheeseburger with coleslaw and broccoli on the side and it was absolutely delicious and filling! The only thing that really bugged me was that I couldn't find a good way to track it so I guesstimated all the macros. I hate doing that... I want to see solid, correct numbers but I think I did pretty well in general.

We basically covered the top half of the mall, everything from the incredibly expensive kitchen store where I was afraid to touch anything to clothing and shoe stores to Victoria's Secret and Sephora and basically anything that looked like something we can never go into when we have kids with us, but once we got to the bottom half I had to admit that my back was really, really starting to hurt so we cut it short. I'm pretty disappointed by that but maybe in another 20-40 pounds my back will be able to handle more walking? My ankles were starting to feel all the walking too and this was with the Velcro braces. I wasn't even able to to hit 10,000 steps, I ended up with 6,400 instead.

In any case, it was a great weekend but I'm also glad to be home and on track to do Pull day tomorrow (with some cardio!).

Friday, January 29, 2016

Friday, January 29th Workout - Push Day - Chest, Shoulders & Triceps Plus Abs

Ahhhhh... my day just doesn't feel complete without some kind of work out! I pushed myself a little harder today. I upped the band for the oblique abs twist and did 3 sets of 15 reps instead of 10 reps for the first 2 ab exercises and then added an extra set of reps for the basic crunch.

The only thing I seem to be having issues with is the tricep band pull down. Instead of being able to do more reps I've had to drop it back to 10 reps a set and it's very, very hard to even do that. I'm still doing all the reps I'm supposed to, I'm just breaking them up and doing more sets of them but I can't figure out why every other exercise is getting easier except for this one.

In any case, tomorrow and half of Sunday I'll be in Mass with Sarah for my belated birthday mall visit (planning on hitting 10,000 steps tomorrow for the mall) and I'm bringing a stretching DVD with me for us to try out so I'll probably be back to the trainer-planned workouts on Monday!

Push Day - Chest, Shoulders & Triceps Plus Abs: 1 hour, 25 minutes

Warm Up:
Arms circles
Arms back and forth, up and down, etc
"Fists of fire"
Band Pulls with yellow band (2-4 lbs) - 3 sets of 20 reps

Workout:
Push Ups (against sink) - 4 sets of 10 reps
Tricep Band Pull Down with blue band (4-6 lbs) - 6 sets of 10 reps
Seated Press (in chair) with red band (25-30 lbs) - 3 sets of 15 reps going back and forth with
Bent Over Row (standing) with black band (15-20 lbs) - 3 sets of 15 reps
Front Raise with 3 lb dumbbells - 3 sets of 15 reps going back and forth with
Lateral Raise with 3 lb dumbbells - 3 sets of 15 reps

Abs:
Psoas - Leg Lift with 3 second hold - 3 sets of 15 reps
Standing Oblique Twists with green band (10-12 lbs) -  3 sets of 15 reps
Basic Crunch with hands reaching to knees - 6 sets of 10 reps

Cool Down:
Upper body stretch with yellow band

Thursday, January 28, 2016

Week Seventeen Low Carb - Thursday Check-In (Month Four)

Week Seventeen Weigh-In:
01/28/2016:         - 1.8 pounds
Total lost:             30.6 pounds
Current Weight:   199.4 pounds

Onederland! I finally hit onederland!!! Yes, it took more than a month after I had originally planned for it but it finally happened and I feel great!

This is the first time my weight has started with a one since July of 2010! I also hit my short term goal of my next five pound loss and passed the 30 pound loss!

My next short-term goal is another five pounds for a 35 pound loss and the medium term goal is now a 50 pound loss!

One of the things that I'm really excited about is that the last few serious times I've tried to lose weight I gave up before hitting 25 pounds and now I'm passed 30 and still going strong! Low carb has completely changed my life and despite missing carbs and occasionally craving carbs I'm going to keep going with it and with exercising!

I've also come to realize that in the last couple of weeks my blog has gotten pretty boring. It's mostly recipes, exercise descriptions and weigh-in days along with motivational quiets so I seriously need to work on some decent content and I promise to do that in this coming week.

I still haven't tried any new recipes so that's coming up as well.

As for exercise, I wanted to do Push day today but I'm really not feeling great right now so I may move it to tomorrow but that's the beauty of splitting up the workouts into several days, I can take a rest day when I need one and then just pick right up again!

Also, this Saturday I'm going to be at the mall with Sarah (and spending the night at her house) as a belated birthday thing so I have to celebrate getting under 200 lbs, just NOT with food!! Maybe a cute top or something, we'll see!

So excited and pumped today! Woohoo!

Wednesday, January 27, 2016

Wednesday, January 27th Workout - Leg Day - Thighs, Butt and Calves

The last time I did leg day I felt like the hamstring curl and the quad extensions were a little too easy so, with my trainers' approval, I went up to 10 lb ankle weights instead of 5's on the quad extensions and from the green band (10-12 lbs) to the heavier black band (15-20 lbs) and felt like I got a much better and tougher workout. I also held the moves for about 3 seconds each which also made me work harder.

No cardio today because now my lower body is exhausted but planning for it with push day tomorrow!

Leg Day: 65 Minutes

Warm Up:
hamstring kicks
quad back kicks
calf raises

Workout:
Ball Squat - 3 sets of 15 reps with Swiss ball
Hamstring Curl (sitting on bench) using black band (15-20 lbs) - 3 sets of 15 reps
Quad Extensions (sitting on bench) with 10 lb ankle weights - 3 sets of 15 reps
Monster Walk (toes in, elbows up) using  black band (15-20 lbs) - 3 sets of 20 steps in each direction
Glute Bridge (with 10 lb dumbbells on hips) - 3 sets of 15 reps
Split Squat (lunges) -3 sets of 12 reps

Cool Down:
Full Body Stretch

Tuesday, January 26, 2016

Tuesday, January 26th Workout - Pull Day - Back, Biceps and Abs Plus Cardio

Pull Day: 1 hour, 20 minutes

Warm Up:
Band Pulls with yellow band (2-4 lbs) - 3 sets of 15 reps - lats, traps and rear delt

Workout:
Prone Row with 10 lbs dumbbells - 5 sets of 20 reps/10 sets of 10 reps
One Arm Row with 8 lb dumbbells - 3 sets of 10 reps
Chair Pose - 3 sets to Failure (starting with 2 minutes a set)
Trap Flies with 3 lbs dumbbells - 3 sets of 10 reps
Bicep Curls with 8 lb dumbbells - 3 sets of 10 reps
"Falling Leaf" - 3 sets of 10 reps

Abs:
Standing Oblique Twists with blue band (4-6 lbs) -  3 sets of 15 reps
Psoas - Leg Lift with 3 second hold - 3 sets of 10 reps
Basic Crunch with hands reaching to knees - 5 sets of 10 reps

Cardio: 30 Minutes
Leslie Sansone "Walk Away the Pounds Ultimate Collection - 2 Mile Brisk Walk" - Fitbit info:
time: 30 minutes, distance: 1.6 miles, steps: 3,371 calories burned: 194

Cool Down:
full body stretch

Sunday, January 24, 2016

Sunday, January 24th Workout - Push Day - Chest, Shoulders & Triceps Plus Abs

I woke up with a really, really bad headache that lingered for most of the day and generally felt dizzy and weak so my workout didn't happen until after six but the point here is, I DID work out as soon as I felt better and now I feel really good! Tomorrow I think I'm shooting for cardio and then Tuesday I can pick up the weights again!

Push Day - Chest, Shoulders & Triceps Plus Abs: 1 hour, 15 minutes

Warm Up:
Arms circles
Arms back and forth, up and down, etc
"Fists of fire"
Band Pulls with yellow band (2-4 lbs) - 3 sets of 20 reps

Workout:
Push Ups (against sink) - 4 sets of 10 reps
Tricep Band Pull Down with blue band (4-6 lbs) - 3 sets of 15 reps
Seated Press (in chair) with red band (25-30 lbs) - 3 sets of 15 reps going back and forth with
Bent Over Row (standing) with black band (15-20 lbs) - 3 sets of 15 reps
Front Raise with 3 lb dumbbells - 3 sets of 15 reps going back and forth with
Lateral Raise with 3 lb dumbbells - 3 sets of 15 reps

Abs:
Psoas - Leg Lift with 3 second hold - 3 sets of 10 reps
Standing Oblique Twists with blue band (4-6 lbs) -  3 sets of 10 reps
Basic Crunch with hands reaching to knees - 5 sets of 10 reps

Cool Down:
Upper body stretch with yellow band

Sunday in the Kitchen - Meatballs with Barbecue Sauce

This recipe came from The Taste of Home Magazine (man, I miss that magazine) and it would always gets eaten up really quickly. It's not low carb due to the quick-cooking oats and the sauce but it's really good for those who just want something yummy and are not counting carbs! This is also slightly modified from the original recipe to the way I used to make it.

Ingredients:

Meatballs:
1 egg, slightly beaten
1 5 oz can evaporated milk
1 cup quick-cooking oats
1 TBSP Onion Powder
1 TBSP Garlic Powder
1 Tsp Salt
1/4 Tsp pepper
1.5 lbs of ground beef

Sauce:
1 cup ketchup
3/4 cup brown sugar (packed)
1/4 tsp garlic powder

Preheat oven to 350. In a large bowl combine the first 7 meatball ingredients. Break up the ground beef into it and mix well (I mix with my hands). Shape into 2 inch balls. Put meatballs on a greased cookie sheet and bake, uncovered, for 18-20 minutes until no pink is showing (I usually cut open one meatball to double check)

While the meatballs are baking, combine all of the sauce ingredients in a smaller bowl. You can combine and cook them in a sauce pan but I usually microwave them to make things easier. Pour the sauce over the meatballs (I spoon the sauce over each meatball individually so the sauce doesn't get wasted and every meatball is covered) and then bake the meatballs for another 10-12 minutes.

Enjoy! These are really good with mashed potatoes and this recipe makes 6 servings (but that can depend on how big you make the meatballs).

Nutritional Facts:
1 serving equals 474 calories, 18 g fat, 973 mg sodium, 51 g carbohydrate, 2 g fiber, 28 g protein.

Saturday, January 23, 2016

Saturday, January 23rd Workout - Leg Day - Thighs, Butt and Calves

Woohoo for working out earlier in the day! I feel good and I feel accomplished! I even accidently did some extra lunges because I was so focused on form and breathing that I forgot I was only doing 10 reps a set and did 12 instead but, hey, it worked!

Tomorrow will be Push Day again with abs added in and then we'll see after that, either a day off or I'll just go right back into Pull day but probably a day off. Three days on, one day off. That way I can work out Tuesday, Wednesday and Thursday before taking a couple days off to visit Sarah next weekend as a belated birthday visit for me but we'll be doing a lot of walking around the mall and I can always do some abs and stretching there as well.

Leg Day: 65 Minutes

Warm Up:
hamstring kicks
quad back kicks
calf raises

Workout:
Ball Squat - 3 sets of 15 reps with Swiss ball
Hamstring Curl (sitting on bench) using green band (10-12 lbs) - 3 sets of 15 reps
Quad Extensions (sitting on bench) with 5lb ankle weights - 3 sets of 15 reps
Monster Walk (toes in, elbows up) using  black band (15-20 lbs) - 3 sets of 20 steps in each direction
Glute Bridge (with 10 lb dumbbells on hips) - 3 sets of 15 reps
Split Squat (lunges) -3 sets of 12 reps

Cool Down:
Full Body Stretch

Friday, January 22, 2016

Friday, January 22nd Workout - Pull Day - Back, Biceps and Abs

Yay for working out again! Today I learned Pull Day which focused on the back, biceps and abs with a lot of emphasis on the core. This was my last day being trained for now because now I know all the workout days and exercises and can organize them into my week.

My goal is 5-6 workout days a week or working out for maybe 3 days on and 1 day off. I'll figure it out as I go depending on the day, how I'm feeling, how much time I have, etc but working out is now going to be a priority. It has to get done so it will be done! And to keep myself accountable my trainer  (hi Denise!) will be reading this blog and seeing whether or not I worked out so, yeah, I'll be working out lol.

I want to really make an effort and work out in the mornings because I'm way more likely to stick to it the earlier I do it. I'm also going to be doing abs at least 3 days a week and adding in at least 20 minutes of cardio to begin with.

It would also be nice to figure out how many calories I'm burning during these workouts so I can input that into My Fitness Pal but I'm not sure how to do that. It's easy to get a calorie burn with the fitbit when I do cardio but not weights.

Tomorrow I'm tackling leg day again so wish me luck!

Pull Day: 75 Minutes:

Warm Up:
Band Pulls with yellow band (2-4 lbs) - 3 sets of 15 reps - lats, traps and rear felt

Workout:
Prone Row with 10 lbs dumbbells - 5 sets of 20 reps/10 sets of 10 reps
One Arm Row with 8 lb dumbbells - 3 sets of 10 reps
Chair Pose - 3 sets to Failure (starting with 2 minutes a set)
Trap Flies with 3 lbs dumbbells or blue band (4-6 lbs) - 3 sets of 10 reps
Bicep Curls with 8 lb dumbbells or green band (10-12 lbs) - 3 sets of 10 reps
"Falling Leaf" - 3 sets of 10 reps

Abs:
Standing Oblique Twists with blue band (4-6 lbs) -  3 sets of 10 reps - 5 sets of 10 reps
Psoas - Leg Lift with 3 second hold - 3 sets of 10 reps
Basic Crunch with hands reaching to knees - 5 sets of 10 reps to 10 sets of 10 reps

Cool Down:
full body stretch

Thursday, January 21, 2016

Week Sixteen Low Carb - Thursday Check-In (Month Four)

Week Sixteen Weigh-In:
01/21/2016:         - 0.6 pounds
Total lost:             28.8 pounds
Current Weight:   201.2 pounds

Just over half a pound lost. I guess I can live with that. I also took my measurements (finally) and those numbers made up for the slow weight loss! Here are the totals that I've lost altogether since I've been working on losing weight, these are not the totals since starting low carb. The full chart of all the numbers with dates is on my "weigh-ins and measurements" page.


Waist: -3.5 inches
Hips: - 1.5 inches
Bust: - 4.0 inches 
Right arm: -2.3 inches
Left arms: -2.5 inches
Right thigh: -3.0 inches
Left thigh: -3.0 inches
Right calf: -1.0 inches
Left calf: -1.5 inches
Jeans: -3 sizes

It's so great to see the numbers laid out like this and to actually see that it's not just the scale moving, that I'm really making progress all around. Of course, the "bust" lost the most, go figure :/ and I still have a long way to go.

This week my plan is basically the same as last week. Plan on 5 workouts (the ones my trainer taught me) but pay attention to how my back feels. Add in at least one day of cardio using one of the walking DVDs and focus on getting in lots of protein.

I have a session with my trainer tomorrow afternoon to finally learn "push" day because I felt horribly sick on Monday and couldn't do it. My back only aches a little now and I'm being really careful with how I move and am stretching it gently so I should be good to go for the workout and I'm really looking forward to it!

I do still want to try a new low carb recipe this week, I just need to pick one out. As long as I can keep from hurting my back any more I should have a good week!

Monday, January 18, 2016

Thank You and an Update

I want to thank everyone who reached out to me over Facebook, GooglePlus, Instagram, email and in person about yesterday's blog post with their thoughts, ideas and support. It means a huge amount to know I have so many people backing me up and willing to listen!

Here's what I've decided on. I am going to continue with low carb like I have been because it has made a tremendous difference in my health; physical and mental, and it's really helping me lose weight but I am going to mix things up a bit.

Basically, I realized that it wasn't low carb itself that I'm burnt out on, it's more eating the same few foods over and over and over again (excluding the Powercrunch bars that I could easily eat several times a day every day lol). So the plan is to check out some new foods and recipes, at least one new recipe a week, which will also help with my Sunday posts because I'm running out of food to write about. I have quiet a few low carb recipe blogs that I follow and I've been given the name of some cookbooks to check out so this should be easy to do.

I also realized that the fun and excitement of learning and doing something new is gone and now I'm down to the really hard, boring work of losing weight. It takes effort to repeat this diet thing day after day and week after week and now that I'm used to what I'm doing, it's kind of dragging, but life can't always be fun and I know I need this to keep losing weight (I still have 72 pounds to go)!

I'm also going to relax the weighing/measuring obsession a bit. There were foods at the coffee hour yesterday I could have eaten a little off but I refused because I couldn't weigh and measure it and that's pushing the obsession envelope a bit too much. There's no reason why I couldn't have had a couple of little things and guessed at them. One day wouldn't have killed me and most likely wouldn't have affected my weight at all. So, at home and wherever else I can, I'll keep weighing and measuring but when I'm out where I have to estimate, that's allowable. I can't lock myself into a serious obsession because that's just not healthy!

Also, looking at my macros, I could raise my carbs by 10-15 grams on some days and still lose weight because I would still end up under 50 grams for NET carbs. I don't want to do that often but it is something I need to keep in mind in order to open up my food choices a little bit. My sister also gave me some great ideas for low carb snacks that I hadn't considered before like sugar-free jello with a little whipped cream. I normally avoid sugar-free stuff because of all the chemicals but once in a while should be okay.

As for missing bread and fruit, well, a tiny piece of bread once a month or so should be okay and I can research and divide some fruit into low-carb portions if I really want to.

So, basically, I'm really happy I opened up to how I was feeling and for how much help and support I got from that post. I have tons of great ideas now and I'm actually excited to be doing this again so, once again, thank you all of you!!

You rock and I hope I can be there for all of you the way you have been for me!

Motivational Monday


Sunday, January 17, 2016

I Need Encouragement and Advice Please - RE: Low-Carb

I need some serious encouragement, advice, ideas... I don't know what else.

All this week, and especially today, I've been getting more and more discouraged and burnt out over low-carb. Today was due to our coffee hour at church. There was a ton of food (lots of leftpvers from yesterday's baby shower there) but 99% was off-limits to me because of low carb. I sat there watching people eat overflowing plates of delicious food, most of which I haven't touched in the 15 weeks I've been doing this low carb thing, and I was just... sad.

Now, granted, I could have prepared better and brought some stuff for myself to eat but it just felt... unfair I guess. I wanted some of those things too! I actually ended up not having anything, not even the couple opf things I could have, because, outside of low carb, I couldn't weigh or measure anything and I'm so used to doing those things now I couldn't even eat one thing with that option being gone (I may need to discuss this with my therapist :/).

But the point is, I'm tired and I miss regular food. Not the junk food I used to eat, not ice cream or chips or any of that. I miss bread. The good bread, fresh bread from a bakery or from the oven. I miss sweet potatoes (and at times regular potatoes). I miss fruit. I miss muffins and croissants and all sorts of bakery items. I miss pasta. I miss pizza. I miss eating burgers on actual buns. I miss being able to just sit down and enjoy a variety of food. I miss it all, the food, the taste, the ease of being able to just grab something.

I'm so sick of chicken and tuna and cheese and shrimp (I never in my life thought I'd be tired of shrimp). I'm sick of numbers... calories, carbs, protein, grams, pounds, ounces, measuring, weighing, never eating anything without figuring out all the nutrients but I know I'll never keep losing weight without knowing them all.

I know that low carb has been incredible good for me, not just in terms of weight loss but in terms of my health, with far less headaches, far less body pain, no major food obsessions and all the stuff I wrote about before. I admit that it's been the best thing for me "diet-wise" that I've ever tried but I'm tired and worn out and just...tired.

Will I ever be able to eat "normally"? Will I really not have any more bread for the rest of my life? Can there be another way?

Could eating more carbs, but still keeping them low work for me or would it totally set me back? Is it possible to eat everything in moderation while counting calories and lose weight that way? I don't even know because I tried that over and over again and failed.

I understand that low-carb has had a huge positive impact on my life and on my health. But I'm really, seriously missing a lot of food right now and I'm not sure if I should be ignoring that or if I should try to do something about it.  Is it time to modify my plan or should I just go along the way I have been? Is there room for experimentation or am I locked into this obsessive (to me) plan?

To clarify, I don't want to quit low carb, I guess I'm questioning if there's some room for more carbs than what I've been having?

Thoughts?

Sunday in the Kitchen - Slow Cooker Beef Stew

This is a recipe that Charles tried out. It isn't low carb but it's delicious and very filling! The nutritional info will vary depending on the size of the various vegetables.

Ingredients:
2 pounds of cubed stew meat
3 medium potatoes diced
4 large carrots sliced
5 brussel sprouts sliced
1 medium white onion sliced
1 tsp paprika
1/2 tsp black pepper
1 garlic clove
1 bay leaf
5 cups water

Put the meat into the slow cooker. Season the meat with the salt and pepper. Add in all the remaining ingredients.

Cover and cook on the low setting for 10-12 hours or the high setting for 4-6 hours. Enjoy! This recipe makes six servings.

Nutritional Facts:
1 serving equals 362 calories, 11 g fat, 42 mg sodium, 20 g carbohydrate, 3 g fiber, 51 g protein.

Friday, January 15, 2016

Friday, January 15th Workout - Push Day

I finally felt well enough to work out again so I went with Push Day and it went really well. I wore a compression glove on my dominant hand (the one that hurt pretty badly during push ups last time) along with weight-lifting gloves on both hands and that made a huge difference in the level of pain in my wrist during the push ups. We also switched the order of doing the seated press/bent over row and front raise/lateral raise and that made a big difference as well. I was able to complete the workout with less pain and fewer rests.

Tomorrow morning will be Leg Day and then Monday I will learn Pull Day from my trainer (weather permitting once again).

It feels great to have worked out again and I'm actually looking forward to the morning workout still to come!

Push Day: 60 Minutes:

Warm Up:
Arms circles
Arms back and forth, up and down, etc
"Fists of fire"
Band Pulls with yellow band (2-4 lbs) - 3 sets of 15 reps (to be added next time)

Workout:
Push Ups (against sink) - 4 sets of 10 reps
Tricep Band Pull Down with blue band (4-6 lbs) - 3 sets of 15 reps
Seated Press (in chair) with red band (25-30 lbs) - 3 sets of 15 reps going back and forth with
Bent Over Row (standing or on bench) with black band (15-20 lbs) - 3 sets of 15 reps
Front Raise with 3 lb dumbbells - 3 sets of 15 reps going back and forth with
Lateral Raise with 3 lb dumbbells - 3 sets of 15 reps

Cool Down:
Upper body stretch with yellow band

Thursday, January 14, 2016

Week Fifteen Low Carb - Thursday Check-In (Month Four)

Week Fifteen Weigh-In:
01/14/2016:         - 1.0 pounds
Total lost:             28.2 pounds
Current Weight:   201.8 pounds

One more pound down, one more pound closer to getting under 200 lbs! I'm actually thrilled with this week's weight loss because I usually have a big loss week (which was last week) and then a small loss week and tend to go back and forth.

I did everything right this week with food, keeping the carbs low and the protein high and the calories where they belonged but only worked out twice, once with legs and then Monday with my trainer. I had planned on working out yesterday but felt horribly sick, freezing and on the verge of throwing up so I slept instead. I woke up this morning feeling better but after running errands all morning I'm back to feeling like absolute crap so I'm not sure what will happen with exercise today.

I've been surrounded by sick people since last week so I really hope I'm not getting what they had because that would really mess with my workouts!

My plan for this coming week is just to keep doing what I've been doing and maybe up the protein a little bit more if I can just to see what happens.

I also want to work on blogging more often so that's on the list for this week as well and I need to take my measurements because I just noticed that I haven't taken them since November!

That's it for now. I think I need to lay down again :/

Monday, January 11, 2016

Monday, January 11th Workout - Push Day

Today I had my training session for Push day. Holy crap I can barely lift my arms and I sweated more than with leg day but I feel really good. Next week will be Pull day but in the meantime I do Leg day on Wednesday and Push day again on Friday (plus I need to throw some cardio in there somewhere).

Push Day: 65 Minutes:

Warm Up:
Arms circles
Arms back and forth, up and down, etc
"Fists of fire"
Band Pulls with yellow band (2-4 lbs) - 3 sets of 15 reps (to be added next time)

Workout:
Push Ups (against sink) - 4 sets of 10 reps
Tricep Band Pull Down with blue band (4-6 lbs) - 3 sets of 15 reps
Front Raise with 3 lb dumbbells - 3 sets of 15 reps going back and forth with
Lateral Raise with 3 lb dumbbells - 3 sets of 15 reps
Seated Press (in chair) with red band (25-30 lbs) - 3 sets of 15 reps going back and forth with
Bent Over Row (standing or on bench) with black band (15-20 lbs) - 3 sets of 15 reps

Cool Down:
Upper body stretch with yellow band

Motivational Monday

Yes!! 

Sunday, January 10, 2016

Sunday in the Kitchen - Tortilla-Free Chicken "Quesadillas"

I threw this recipe together last week because it sounded yummy to me and it really was! It's pretty much a chicken, cheese and bacon Quesadilla only without the tortilla which makes it low-carb but very high in protein! It's delicious, filling and only take a few minutes to put together!

Ingredients:
115 grams Perdue Shortcuts  Rotisserie Seasoned chicken breast (about half the bag)
3 Slices Oscar Mayer Fully Cooked Bacon - Original Cut
1/2 cup Shredded Mexican Style Taco Blend Cheese
2 TBS Sour Cream

Microwave the bacon according to directions until crispy, break into small pieces and set aside. Weigh out the chicken breast (I always weigh things like this to make sure my calculations are correct), then place on paper towel lined plate and microwave for a minute. Soak up all the grease/moisture and cut the chicken up into small pieces. Spread the cheese over the chicken and sprinkle with the bacon pieces. Microwave for 30-45 seconds until cheese is melted. Serve with the sour scream and enjoy! This recipe makes one serving.

Nutritional Facts:
1 serving equals 536 calories, 24 g fat, 1,175 mg sodium, 7 g carbohydrate, 0 g fiber, 52 g protein.

Thursday, January 7, 2016

Thursday, January 7th Workout - Leg Day

Leg Day two for the week is done! It was hard, it hurt, but I feel good and I'm glad I got off my butt and did it!

I made sure I had more comfortable workout clothes and water this time. I did find my sneakers but they were really uncomfortable with the Velcro ankle braces on so I went with the braces instead of the sneakers and it worked fine. Plus I knew what I was doing better since I've done it once already so that was good too.

I still don't like the Monster Walk though :/ but I'm going to have some amazing thighs in the future lol.

I'm looking forward to my next new workout day and Leg day will be repeated again early next week!

Leg Day: 60 Minutes

Warm Up:
hamstring kicks
quad back kicks
calf raises

Workout:
Ball Squat - 3 sets of 15 reps with Swiss ball
Hamstring Curl (sitting on bench) using medium level band - 3 sets of 15 reps
Quad Extensions (sitting on bench) with 5lb ankle weights - 3 sets of 15 reps
Monster Walk (toes in, elbows up) using heavy level band - 3 sets of 15 steps in each direction
Glute Bridge (with 10 lb dumbbells on hips) - 3 sets of 15 reps
Split Squat (lunges) -3 sets of 10 reps

Cool Down:
Full Body Stretch

Week Fourteen Low Carb - Thursday Check-In (Month Four)

Week Fourteen Weigh-In:
01/07/2016:         - 4.0 pounds
Total lost:             27.2 pounds
Current Weight:   202.8 pounds

Yes!! Not only did I lose all the Christmas weight but I dropped another half pound on top of that! I am SO close to 200 and then Onederland!!! It's so close that I can almost taste it (and it tastes better than any food I've ever had ;)).

I have to say that I worked very hard for this loss. My macros were on target every day and I made a huge effort to really up my protein and keep my carbs low and even and it feels great when hard work pays off!

I also started working out (as you saw in my previous post) and today is actually leg day again. I'm looking forward to it and dreading it at the same time, especially the monster walk and the lunges, but I can do this!!

My next short-term goal is obviously 200 lbs and I'm going to keep going with the small goals of 5 pound increments because it seems to work really well for me. My plan for this week is to continue with what I was doing last week with the one exception of my birthday which is tomorrow. I'm going to have one, small, delicious piece of tiramisu. Just one square from the store bakery. Last year I would have eaten the entire cake so this is huge for me and I've already figured out its nutrients and macros.

I'm also going to add a second workout day with my trainer on Monday (weather permitting) and give my walking DVDs a very careful try.

This is going to be my year! I know it!

Monday, January 4, 2016

First Home Session With My Trainer

and it was leg day!

Leg day!!!

It may have only been six exercises but it was 3 sets of 15 on each leg (except the lunges, those stayed at 10 reps), it took over an hour and holy crap, my legs feel like jello in an earthquake and since we used bands and 10 pound dumbbells in each hand, my upper arms are really shaky as well.

But it also feels good. I worked very hard and I can honestly say that. I am so going to hurt tomorrow though!!

I can repeat the workout again on Thursday and next week we'll work on Push Day. In the meantime I need to track down my sneakers and my water bottle because I don't know where my workout bag is and all that stuff is in there.

Also, the Monster Walk is my new despised exercise lol.

Leg Day: 60 Minutes

Warm Up:
hamstring kicks
quad back kicks
calf raises

Workout:
Ball Squat - 3 sets of 15 reps with Swiss ball
Hamstring Curl (sitting on bench) using medium level band - 3 sets of 15 reps
Quad Extensions (sitting on bench) with 5lb ankle weights - 3 sets of 15 reps
Monster Walk (toes in, elbows up) using heavy level band - 3 sets of 15 steps in each direction
Glute Bridge (with 10 lb dumbbells on hips) - 3 sets of 15 reps
Split Squat (lunges) -3 sets of 10 reps

Cool Down:
Full Body Stretch

Motivational Monday


Sunday, January 3, 2016

Sunday in the Kitchen - Drink Your Beet Veggie Juice

This is a modified version of our first juice recipe. The only things we changed were adding beets as an additional ingredient and changing the amounts of the other ingredients a little. It actually came out really yummy but definitely NOT low carb!  Once again, the nutritional value is what I'm getting when I plug the recipe into My Fitness Pal but I'm not sure if it's exactly right because of all the pulp and parts of the fruits and veggies that don't end up in the juice.

I don't drink this anymore because it's way too much carbs vs. protein but Charles still enjoys it!

Ingredients:
23 grams Raw Ginger Root
613 grams Carrots
637 grams Peeled Cucumber (we found that peeling the cucumber makes the juice less bitter)
595 grams Peeled Apple
397 grams Pear
453 grams Peeled Raw Beets

Follow your juicer instructions, juice and try to enjoy!

This recipes makes ten 6 oz servings.

Nutritional Facts
1 6 oz glass: 105 calories, 0 g fat, 79 mg sodium, 25 g carbohydrate, 5 g fiber, 2 g protein.