Thursday, March 31, 2016

Thursday, March 31st Workout - Leg Day - Thighs, Glutes and Hips

I had a couple of issues with today's workout.

This was my first day doing the full Leg Day of Phase 2 and for the seated quad extensions and the prone hamstring curl I was supposed to hold dumbbells of varying heaviness (depending on number of reps performed) between my feet and I wasn't able to hold those dumbbells at all. I don't know if the problem was my feet or what but I ended up switching to all of my ankle weights (doubling up on both legs) but even that only came to 7.5 pounds per leg when it should have been 15 lb dumbbells.

I'm hoping I can keep using ankle weights (waiting to hear back from my trainer) and if so, I'll by heavier ones this weekend. Other than that the workout went well. Absolutely exhausting, especially the last few sets of squats, but I did it and I'm pretty proud of myself.

Tomorrow is gentle yoga day!! Using a the Crunch "Candlelight Yoga" DVD and I've always loved that one so I'm looking forward to it!

Leg Day: 65 Minutes

Basic Warm Up

Workout:
Dumbbell Swings holding 10 lb dumbbell - 3 sets of 20
going back and forth with
Monster Walk (23 steps each way) using red band (15-20 lbs) - 4 sets back and forth

Seated Weighted Quad Extensions with 7.5 lb ankle weights (per ankle, total weight 15 lbs) - 1x20, 1x15, 1x12, 1x10, 1x15, 1x20
going back and forth with
Incline Prone Dumbbell Hamstring Curl with 7.5 lb ankle weights -1x20, 1x15,1x12,1x10,1x15,1x20

Heavy Weighted Squat holding 15 lb dumbbells - 4 sets of 12 reps
going back and forth with
Thruster Squat with 3 lb dumbbells - 2 sets of 12 reps

Cool Down:
Full Body Stretch

Week Twenty-Six Low Carb - Thursday Check-In (Month Seven)

Week Twenty-Six Weigh-In:
03/31/2016:          -0.6 pounds
Total lost:             35.6 pounds
Current Weight:   194.4 pounds

I'm happy with this week's loss especially since there was still a "cheat" day last week and I'm working with heavier weights now, but slow and steady wins the race! I just need to keep telling myself that.

This is the first Thursday in a very, very long time that I'm not have a free/cheat/whatever day so it feels a little weird but good. Today is actually day #6 of no cheating and I'm handling it pretty well and really hoping that once it keeps going the weight will go down a little fast.

I also did pretty well with adding veggies to my meals this past week and plan to continue on with that.

I have leg day to look forward to later today (or dread lol) and this will be my first time doing the full leg day plan for Phase 2 so I'm planning on going slowly and being careful, especially with my back.

That's all I have for now!

Wednesday, March 30, 2016

Wednesday, March 30th Workout - Accessory Day A - Calves, Shoulders, Forearms, Core, Glutes and Balance

Okay, definitely making some progress. I was actually able to do all of the "dead bug" reps that I needed even if I did have to split it up into more sets.

Tomorrow is Leg Day and I haven't done a full new leg day yet so I'm a little bit terrified lol.

Accessory Day A - Calves, Shoulders, Forearms, Core, Glutes and Balance

Basic Warm Up

Workout:
Calf Raises holding 10 pound weights - 5 sets of 15
going back and forth with
Falling Leaf holding 5 lb dumbbell - 5 sets of 10

Heal to Toe Slow Walk Across the Living Room - 5 sets across

Standing Behind-the-Back Forearm Curl with 3 lb dumbbells - 3 sets of 15
going back and forth with
Forearm In Front Extensions with 3 lb dumbbells - 3 sets of 15

Front Raise with 3 lb dumbbells - 3 sets of 20 reps
going back and forth with
Lateral Raise with 3 lb dumbbells - 3 sets of 20 reps

Glute Bridge/Hip Raises (with 25 lb dumbbell on hips) - 4 sets of 10 reps
going back and forth with
"Dead Bug" - 2 set of 10 reps, 4 sets of 5 reps

Cool Down:
Full Body Stretch

Tuesday, March 29, 2016

Tuesday, March 29th Workout - Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest

Yesterday I worked with my trainer to learn my last 3 workout days of Phase 2 but I didn't blog it because I had a bad, bad headache and just did enough to learn what to do.

Today started out with a lot of high pain but mornings are the worst so I made myself work out this afternoon starting with Day 1 and now I feel really good (especially since I already did better than last week!). Exhausted, covered in sweat with achy, shaking arms but really good!

I am SO wearing sleeveless tops this summer!

Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest

Basic Warm up

Workout:
Push Ups (against sink) - 3 sets of 20
going back and forth with
Prone Row with 10 lb dumbbells - 3 sets of 20

Behind the Head Dumbbell Extension with 10 lb dumbbells - 3 sets of 10
going back and forth with
Tricep Band Pull Down with green band (10-12 lbs) - 3 sets of 12

Band Bicep Curl (to the front & to the sides) with red band (25-30 lbs) - 2 sets of 8, 1 set of 6
going back and forth with
Concentrated Bicep Curls with 10 lb dumbbells - 1 set of 12, 1 set of 11 and 1 set of 10 reps

Basic Plank - 1x27 seconds, 1x25 sec, 1x18 sec, 1x15 sec, 1x19 sec & 1x24 sec
going back and forth with
Superman - 1x55 sec, 1x44 sec, 1x43 sec, 1x41 sec, 1x38 sec & 1x30 sec

Cool Down:
full body stretch

Saturday, March 26, 2016

Trying This "30-Day No Cheating" Again

Back and forth and back and forth but that's the beauty of life. You can change your mind whenever you want to!

Basically, once again, despite my plan I overdid my "free" day. It went much, much better than normal but it was still overdone. I don't think I can handle a little "free" food at this point int time. It's just not working for me so what are my options if I can't moderate right now... pretty much all or nothing so I'm choosing to go with nothing.

Basically, I'm putting a lot of effort into working out my body and pushing myself beyond my limits so I want to do the same for my mind. I know I can go 30 days without putting crap in my body. It might not be easy and I'll definitely be tempted but I am craving a mental challenge and what I'm doing isn't working no matter which way I approach it.

So I am committing to 30 days right here and now and making myself accountable here on my blog and on my Instagram. No changing my mind, no backing out, no excuses. 30 days of no cheating or junk or unhealthy food or drinks at all as of today.

I might whine and complain about it but I'm going to do it. I know I can!

Thursday, March 24, 2016

Week Twenty-Five Low Carb - Thursday Check-In (Month Six)

Week Twenty-Five Weigh-In:
03/24/2016:          -0.6 pounds
Total lost:               35 pounds
Current Weight:   195 pounds

Yes! I hit my current short-term goal of getting to 195 and losing a total of 35 pounds. My next short-term goal is to get to 190 (a 40 pound loss). The scale was actually showing a smaller number a couple of days ago but I go by what I see on Thursdays (despite how disappointing that was).

I did really well with carbs and calories this past week but I still need to focus on more veggies and upping my protein even more so I today, for veggies, I got sugar snap peas, baby carrots, cucumber and hummus along with a bunch of high protein things. I really like "snacky" foods and those are perfect plus they're not going to be soggy like frozen veggies are!

As you guys know I also started working out this week and it is a hard workout but I'm loving it so far (and dreading it just a little). I'm not sure if a workout will happen today due to still not feeling well but definitely tomorrow.

I'm still waiting to hear back about my gallbladder which leaves me to think that everything is okay because otherwise they would have called by now and I'm on day 2 of NOT being dizzy and lightheaded after moving the new med to evenings. This is the first time in weeks that I haven't felt like blacking out every time I stand up so I'm hoping it continues and that I finally found a solution.

So let's bring on the next week!

Tuesday, March 22, 2016

Tuesday, March 22nd Workout - Accessory Day - Calves, Shoulders, Forearms, Core, Glutes and Balance

So today was Day 2 of Phase 2 and it was planned to be an easier day than yesterday. Frankly, if this was easy then I am absolutely terrified of tomorrow's leg day lol.

I'm a little disappointed that I wasn't able to do all the planned "dead bug" exercise reps. Instead of 10 reps I was only to do 5 for the last 3 sets but it gives me something to work toward so it's not necessarily a failure.

Accessory Day - Calves, Shoulders, Forearms, Core, Glutes and Balance

Warm Up:
Arms circles
Arms back and forth, up and down, etc
Knee lifts
Leg kicks

Workout:
Calf Raises holding 10 pound weights - 5 sets of 15 going back and forth with
Falling Leaf holding 5 lb dumbbell - 5 sets of 10

Heal to Toe Slow Walk Across the Living Room - 5 sets across

Standing Behind-the-Back Forearm Curl with 3 lb dumbbells - 3 sets of 15 going back and forth with
Forearm In Front Extensions with 3 lb dumbbells - 3 sets of 15

Front to Lateral Raise with 3 lb dumbbells - 3 sets of 20

Glute Bridge/Hip Raises (with 25 lb dumbbell on hips) - 4 sets of 10 reps going back and forth with
"Dead Bug" - 1 set of 10, 3 sets of 5

Cool Down:
Full Body Stretch

Monday, March 21, 2016

Monday, March 21st Workout - Push/Pull Day - Back, Biceps, Triceps, Shoulders & Chest

Today I started Phase 2 of my workouts with my trainer and, wow, I can barely move my arms! I actually learned three days today and will learn the last three next week.

This workout plan has me exercising seven days a week but two of those days don't seem to use weights at all and, frankly, I need this challenge! The other workout was getting too easy even with me upping reps and weights.

Also, in a lot of these exercises I'm not working towards a preplanned number of reps, I'm working to failure which pushes me even harder. My goal if to push a little harder with every workout. Today was a hard day so tomorrow should be an easier one!

Push/Pull Day - Back, Biceps, Triceps, Shoulders & Chest

Warm Up:
Arms circles
Arms back and forth, up and down, etc

Workout:
Push Ups (against sink) - 1 set of 20, 1 set of 16 & 1 set of 14 going back and forth with
Prone Row with 10 lb dumbbells - 1 set of 20, 2 sets of 15

Behind the Head Dumbbell Extension with 10 lb dumbbells - 1 set of 7, 1 set of 8 & 1 set of 7 going back and forth with
Tricep Band Pull Down with green band (10-12 lbs) - 2 sets of 10 & 1 set of 12

Band Bicep Curl (to the front & to the sides) with red band (25-30 lbs) - 1 set of 8, 1 set of 7 & 1 set of 6 going back and forth with
Concentrated Bicep Curls with 10 lb dumbbells - 3 sets of 10 reps

Basic Plank - 1x23 seconds, 1x16 sec, 1x14 sec, 1x10 sec, 2x8 sec going back and forth with
Superman - 1x60 sec, 1x50 sec, 1x45 sec, 2x40 sec, 1x35 sec

Cool Down:
full body stretch

Motivational Monday


Friday, March 18, 2016

"Cheat" Days... Yes, Again... LONG!

"Insanity: doing the same thing over and over again and expecting different results."

Okay... so, first of all my sister suggested that "cheat" day has a negative connotation to it, which it does, but I'm still working on a better name... "relaxed" day maybe? "High carb" day? I don't know so for now it's still "cheat" day to simplify this post.

I started out with such good intentions and plans. I thought I had it all figured out and then along came the first cheat day and off I went and it hasn't gotten much better except for the one week where I didn't have a cheat day at all, which turned out to be the only week I lost weight in a month.

I have been eating less on the cheat days and they have been kept to one day a week so I made progress there but, obviously, I'm still doing it "wrong" for my body so I've spent a lot of time thinking about what I was doing, how and why and how it's affecting me.

Why am I eating healthy food six days a week but suddenly crap food is fine for me on day seven? The food doesn't change that day. The way my body reacts to it doesn't change that day. The only thing that changes is me giving myself permission to put crap and junk into my body. Why the hell am I doing that? Well, basically, I'm doing it because I can.

It's not healthy and it's harmful to me and it needs to stop, especially since I'm not able to do moderation well right now. And feeling like absolute crud for days after a cheat day is also a serious sign that it's not a good ideas.

Now, I had all sorts of plans that I posted about the last time I talked about the "cheat" day back in mid-February, but I pretty much failed all those plans. I'm still going nuts with a lot of food on cheat days because it's there and because once that sugar and those carbs hit my system I can't make myself stop. So, once again, the plan needs to change but hey, live and learn, right?

I've been thinking on this for a couple of weeks now, like seriously mulling it over, trying to come up what will work for me in the long-term, what I can live with and what I can live without. I don't want to take away a day to be able to have some food I don't have during the week but I also don't want to go back to eating crap so here's what I have so far...

I can have my "cheat" day but the food I eat has to stay healthy. It can have more carbs and even sugar (if it's fruit for example) but it has to be at least somewhat healthy. So... something like watermelon or a sweet potato or some really great, high quality chocolate (a piece, not a bar) or whatever else looks good. BUT it can no longer be junk food. And like my doctor said, if you're calling it "junk" food, why in the world are you putting it into your body?

Good question, doctor, good question.

Basically, I need to go back to the beginning and eat the way I did when I started low carb. I think that's my best bet to seeing weight loss again and making myself healthier so let's think on this...what did I cut out when I started low carb that has slowly found it's way back into my mouth?

Well, and please keep in mind that some of these I've only had once or twice in the last six months but they seriously need to be cut off anyway. This is like confession for me or something lol.

So what are we looking at here...occasional pastries (that went from one small pastry "bite" to full size pastries at several on cheat day), crappy, cheap chocolate, chips that I didn't even enjoy but ate because they were there, cake, pudding, parfait cups (You know what ELSE everybody likes? Parfaits! Have you ever met a person, you say, "Let's get some parfait," they say, "Hell no, I don't like no parfait."? Parfaits are delicious! Parfait's gotta be the most delicious thing on the whole damn planet! ), sorry got distracted there for a minute lol, um.. let me think... ice cream (not the high quality kind), donuts, Little Debbie's (and we're not talking one snack here, we're talking one box)... basically you can see where this is going. Almost all those things are very high sugar and high carb and that's just awful for me.

So they all have to go. I need to go back to the beginning and start being strict again. My weight loss has lagged for a month now (I bet it moved this week because I didn't have a cheat day last week) and I've been feeling sick and unwell and in pain. My headaches are coming back, not feeling good daily is back, being in a lot more pain is back...and I know for a fact that it was all under better control when all that crap was out of my diet.

So this is what it comes down to. Healthy, low carb food with an occasional HEALTHY higher carb item on my "relaxed" day. The only exceptions will be special occasions (like our Easter for example) and even then a treat is allowed, not an entire day.

I've done this before and I know I can do this again and if that means taking away moderation for now and getting stricter then so be it. A healthy body will be so worth it!

Thursday, March 17, 2016

Week Twenty-Four Low Carb - Thursday Check-In (Month Six)

Week Twenty-Four Weigh-In:
03/17/2016:          -1.2 pounds
Total lost:             34.4 pounds
Current Weight:   195.6 pounds

Finally!! Finally the scale moved down after three weeks of being stuck at the same weight. I worked incredibly hard this week on the food portion of my plan so it was great to see that pay off. I'm going to continue working just as hard this coming week, especially since I still don't feel good and currently all my joints feel like they have needles going through them :/

I've also noticed that my size 14 jeans are definitely getting looser and when I'm ready I'll have to go buy 12's because I don't have any in the type of jeans that I love (and that I've worn from size 20 on down).

The exercise plan for this coming week is to meet with my trainer on Monday (stay away possible storm!!) and to start phase 2 of my training. I'm expecting to work hard and I'm looking forward to learning and conquering a new workout plan!

Tomorrow is my gallbladder ultrasound so I'll update you guys on that when I know something and I'm still lightheaded and dizzy most of the time but I did start the new med so we'll see if things get better with it.

That's it for now!

Tuesday, March 15, 2016

All Sorts of Updates

Wow, I'm so far behind on updating stuff so I figured it was time to catch up.

I saw my doctor Friday afternoon about the lightheadedness and the stomach pain. First off he called me a superstar for the weight I've lost so far and was very proud of me so yay! He also loved my hair color lol.

We talked about cheat days because those are when the stomach pain happens (not every time but I described all that in an earlier post) and when he asked me to list what I ate for that cheat day, he stopped me two foods into it and wanted to know why I was putting the crap in my body. Um.... good question?

He basically said that if it's considered a "junk" food then it's junk and why in the world would I do that to myself and, you know, he had a very good point! He did add that he wasn't going to lecture me because I'm doing well but it's definitely something to think about.

He also thinks that the pain could definitely be related to my gallbladder so I'm having a gallbladder ultrasound before work this coming Friday and we'll see what that shows and go from there.

As for the lightheadedness, he thinks that's related to my blood pressure/tachycardia meds and that because I take it at night, it messes me up in the morning. The first step with dealing with that was to move the medication to the morning instead of night and, honestly, that didn't go too well.

Saturday (the first day I moved the med) I was so unsteady and lightheaded that I could barely function, Sunday was a little better but it still lasted all day and Monday was, once again, a little better but not great, so I think the plan now is to try a new medication that's a slow release or something and see how that goes.

I did finally feel good enough to work out yesterday and wow, am I sore today! I did Pull day with abs and you know you're working hard when your shirt has a huge sweat stain on it when you're done! Today is Leg Day which I plan on doing but it will depend on how I feel by the time I'm supposed to start.

I'll also be starting Phase 2 of my workouts with my trainer on Monday and I can't wait! This should definitely challenge me more and I'm hoping to be able to move between phase one and two to keep my body guessing.

On top of all this I am doing awesome with calories, protein and carbs this week and the scale finally moved down today after 3 weeks of being stuck at the same number but my official weigh-in day isn't until Thursday so I guess it can still shift up but I really hope not!

Also, there was no cheat day this week at all and since it's Lent I gave up junk food again because that really worked for me last year. I'm hoping that this change makes a big difference in the weight loss!

I think that covers everything for now though!

Monday, March 14, 2016

Monday, March 14th Workout - Pull Day - Back, Biceps and Abs

The only change I made this time was to bring the prone row weights back down to 10 lbs. The 15's were too heavy and I wasn't able to hold my form correctly.

I have to say this was a lot harder to do after not working out for a week! Hopefully that won't happen again!

Pull Day: 1 hour, 30 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 lb dumbbells - 1 sets of 20, 4 sets of 15 and 2 sets of 10.
One Arm Row with 10 lb dumbbells - 3 sets of 20 reps
Chair Pose - 3 sets to Failure (2 minutes 30 seconds a set)
Trap Flies with 3 lbs dumbbells - 3 sets of 20 reps
Bicep Curls with 8 lb dumbbells - 3 sets of 20 reps
"Falling Leaf" - 3 sets of 15 reps

Abs:
Standing Oblique Twists with black band (15-20 lbs) -  3 sets of 20 reps
Psoas - Leg Lift with 3 second hold - 3 sets of 20 reps
Basic Crunch with hands reaching to knees - 3 sets of 20

Cool Down:
full body stretch

Motivational Monday


It really is!! 

Sunday, March 13, 2016

Sunday in the Kitchen - Oven Roasted Chicken Thighs

This is a basic chicken thigh recipe that I've made several times. It's yummy and mostly healthy with very few carbs and some nice of protein!

Ingredients:
8 bone-in chicken thighs
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp paprika
1/4 tsp pepper
1/4 tsp salt
1/2 tsp Italian seasoning
cooking spray

Preheat oven to 350. Cover a baking sheet with tin foil and spray with the cooking spray. Place the chicken thighs on the baking sheet. Combine all spices together into a small bowl and mix well. Sprinkle the spices over the chicken thighs. Bake chicken for about an hour, until the skin is crispy, the meat has no pink and the juices are clear. The meat thermometer should say 165 degrees F.

Serve and enjoy!

The nutrition varies depending on the size and weight of the thighs but this is as close as I could get.

Nutritional Facts:
1 serving equals 1 thigh: 190 calories, 11.9 g fat, 178 mg sodium, 0.2 g carbohydrate, 0.1 g fiber, 19.2 g protein.

Thursday, March 10, 2016

Week Twenty-Three Low Carb - Thursday Check-In (Month Six)

Week Twenty-Three Weigh-In:
03/10/2016:          0 pounds
Total lost:             33.2 pounds
Current Weight:   196.8 pounds

I'm still sitting at that 196.8 number but I refuse to let it upset me because I'm smaller in general and with my measurements and my jeans are getting looser. I'm not sure if I'm at a plateau or if this is because of the really bad, pain and not feeling well weeks I've been having but I guess we'll find out.

And speaking of bad weeks, I'm seeing my doctor tomorrow to go over everything that's been going on with being lightheaded and just not with it. I haven't seen him since right before I started low carb so I'm actually excited to go and show him how much I've lost so far and this is honestly the first time I've been excited to go to the doctor knowing he's going to weigh me because I know there's going to be a big loss.

I also planned my meals out really carefully this week and I'm aiming for a lot of protein and lower carbs. I need to reign this food thing in again and what better time to do that than Lent? I'm pretty much giving up junk food again, which I did last year and did great with. Not that I eat much of it anymore anyway but it'll be interesting to see what happens when I don't eat any of it. I can still have one small dessert or some kind of "cheat" (I need a new word for that) on Thursdays but it has to be small and it has to be high quality.

And, of course, I want to get back to working out more often. I'm allowed to use some of my workout DVDs now, I just have to be really, really careful with what I do and how I do it so we'll see how that goes. Right now I just want to get back on track with my push/leg/pull days.

A Facebook friend of mine asked an interesting question this morning about weight loss and the why's and how's so I think I'm going to do a blog post about that either today or tomorrow but it's going to be a brutally honest post and most likely have a lot of TMI so be ready!

I'll also update on what the doctor says tomorrow.

Tuesday, March 8, 2016

Not the Best Week So Far...

Just as a warning there's going to be a lot of whining and complaining in this entry because that's the kind if mood I'm in.

To fully explain this week let's go all the way back to Thursday night. So, I had a cheat day on Thursday like normal. It wasn't as bad as last time but it was still a little out of control and a lot of high carb foods but my body has handled it okay before so I just mentally kicked myself, promised to do better, and moved on with my night.

Then I went to bed and that's where it all went wrong. There are some times, maybe a couple of times a year, when I get horrible, horrible abdomen pain after eating too much/too high carb/ too something. I'm never sure what food will set it off but usually it's a combo of high calorie/super high carb. The pain is always when I'm laying on my right side, if I'm laying on my left I'm usually okay and this is bad, bad pain. Like a 8-10 out of 10. And it's not gas pain, it's different from that but as long as I'm laying on my right side it's a constant and it's very, very, very bad. So bad that I've considered going to the ER for it.

What normally happens is that I move to my left side and it mostly goes away. Some nights (it's only at night so far) that works perfectly and some night, like last Thursday, it just gets lower but still hurts. And then, on top of the pain, I could NOT fall asleep. I know I took all my meds correctly but I slept for maybe 2 hours, tops, and the pain didn't stop until about 5 am.

So I needed to drop the car off to be repaired that morning and take Charles to work. I stood up to do that and nearly passed out from the lightheadedness and dizziness. If you guys have read my blog you know that sometimes that happens to me but this was so bad, so fast, it seemed to come out of nowhere. There was no way I could drive, hell, there was no way I could even walk and I pretty much staggered back to bed while Charles dealt with all the daily details and Andy took Gabriel to school. I even had to call in to work.

I was okay while I was laying down but walking was nearly impossible. In fact, I fell when I went into the bathroom to use it because the world went black for a moment. I bruised and skinned my bad knee and landed on my hands just barley missing the toilet with my head.

Thank God it finally got better around noon so I was able to go to work but I felt horrible and lightheaded all weekend. Now, normally, I would think it was my sodium again but I'm having no issues at all using the bathroom so that's not it. I honestly believe that it leads back to all the food I ate because, maybe my body just cant take that amount of crap anymore?

I don't know, but I do know I have to keep it from happening again so I have to get this binge eating under control one way or another.

And I know, guys, I know! I know the "cheat" crap needs to slow down or even stop. I KNOW. Last year I was able to stop ALL junk food for Lent and it starts next week so maybe I'll use that since it's worked before. I know what has to be done, I just can't seem to make myself do it.

I'm also starting to wonder if it could be my gallbladder being affected by what I eat so I guess I should probably call my doctor this week and get checked out :/ Also, the massive weather and air pressure changes are not helping at all so that's definitely a part of it too!

In any case, yesterday I felt good enough to work out but today I'm back to feeling somewhat lightheaded and unwell and my legs feel shaky and weak so today is going to be another rest day.

On top of all that I am SO freaking sick of low carb. I'm sick of chicken and turkey and shrimp and fish and all of it. I'm not quitting it but I desperately need some new, easy, high protein foods before I go crazy and go back to chugging carbs!

I'm really hoping I'm back to feeling well enough to work out tomorrow!

Monday, March 7, 2016

Monday, March 7th Workout - Push Day - Chest, Shoulders & Triceps Plus Abs

Today's workout went really well! The knee ached but since it wasn't leg day I was able to deal with it. Tomorrow IS Leg day so I'll see how it goes but I'm very happy with today!

I'm actually starting to get the urge to give some of my workout DVDs a try but I'll check with my trainer first and make sure my body can take some of the moves that I haven't done in a long time!

Push Day - Chest, Shoulders & Triceps Plus Abs: 1 hour, 10 minutes

Warm Up:
Arms circles - 3 sets of 15 reps
Arms back and forth, up and down, etc - 3 sets of 15 reps
"Fists of fire"- 3 sets of 15 reps
Band Pulls with yellow band (2-4 lbs) - 3 sets of 20 reps

Workout:
Push Ups (against sink) - 4 sets of 12 reps
Tricep Band Pull Down with blue band (4-6 lbs) - 3 sets of 20 reps
Seated Press (in chair) with red band (25-30 lbs) - 3 sets of 20 reps going back and forth with
Bent Over Row (on inclined bench) with black band (15-20 lbs) - 3 sets of 20 reps
Front Raise with 3 lb dumbbells - 3 sets of 20 reps going back and forth with
Lateral Raise with 3 lb dumbbells - 3 sets of 20 reps

Abs:
Psoas - Leg Lift with 3 second hold - 3 sets of 20 reps
Standing Oblique Twists with black band (15-20 lbs) -  3 sets of 20 reps
Basic Crunch with hands reaching to knees - 3 sets of 20 reps

Basic Stretch

Motivational Monday


I love this so much and I think today I'll have to be a champion!!

Sunday, March 6, 2016

Sunday in the Kitchen - Puffed Apple Pancake

I've made this recipe several times (pre-carb) and it's always delicious and the best part is that it's quick and easy! Serve with maple syrup if desired!

Also, apparently I forgot to do a recipe last week, sorry about that!

Ingredients:
1 cup whole milk
4 eggs
3 tbsp granulated sugar
1 tsp vanilla extract
1/4 tsp Cinnamon
2/3 cup flour
3 apples peeled and sliced thin (Golden Delicious are recommended in the official recipes but I've used whatever looked good and it's always tasted great)
3 Tbsp brown sugar

Preheat oven to 425. Whisk the milk, eggs, sugar, vanilla extract, and cinnamon in a large bowl. Add flour to the mixture and keep whisking until smooth.
Melt the butter in the microwave and pour it into a 9x13x2-inch glass dish Layer the apple slices over the butter and bake in oven for 10 minutes then pour the batter over the apples and butter and sprinkle the brown sugar.
Bake for about 20 minutes or until it's puffy and starting to brown on the top.
Remove from oven and let it cool slightly before serving. Enjoy!

This recipe makes between four and eight servings depending on how big you want your serving to be but the nutritional info posted below is for EIGHT servings, not four.

Nutritional Facts:
1 serving equals 1 slice: 220 calories, 9 g fat, 104 mg sodium, 29 g carbohydrate, 2 g fiber, 5 g protein.

Thursday, March 3, 2016

Week Twenty-Two Low Carb - Thursday Check-In (Month Six)

Week Twenty-Two Weigh-In:
03/03/2016:          0 pounds
Total lost:             33.2 pounds
Current Weight:   196.8 pounds

I didn't lose weight this week which doesn't surprise me because I've been pushing my body really hard with working out with weights and I know that can cause muscles to retain water and show a higher weight at the beginning.

What I did lose in the last month were inches and I'm thrilled about that because it's a change I can look at that's not related to the scale and it shows me the working out is, well, working!

The last time I took my measurements was January 21st so in six weeks I have lost the following...

Lost between 1/21 - 3/3:           Total Lost:
Waist: -1.0 inch                         4.5 inches
Hips: - 1.5 inches                      3 inches
Bust: - 1.0 inch                          5 inches
Right arm: -0.5 inches               2.8 inches
Left arms: -0.3 inches                2.8 inches
Right thigh: -1.0 inch                 4 inches
Left thigh: -0.5 inches                3.5 inches
Right calf: -0.5 inches                1.5 inches
Left calf: -0.5 inches                   2 inches
Jeans Size: no change                 3 sizes

This is awesome! This is the most inches I've lost in the lowest number of weeks since I started so I'm thrilled! I know my body was starting to feel smaller but seeing the numbers just brings it all together for me. More details with all the numbers are on my weigh-in and measurements page!

As for this coming up week I'm going to continue doing what I've been doing with food and exercise and know that the scale WILL move soon because I'm doing everything right!

Wednesday, March 2, 2016

Wednesday, March 2nd Workout - Pull Day - Back, Biceps and Abs

Okay, so I made this workout just a little harder since I upped everything last time. I did half of the prone row to 15 lb weights but my issue with that is that the 15 pounders are bigger and wider than the 10's (totally different weight brands) and they kept getting caught on the bench I was laying on. They were really unwieldy and because of that I couldn't lift them as high as I needed to so I'm not sure what to do about that. Due to that and them being really heavy I did 50 reps with the 15's and 50 reps with the 10's. I also upped my reps on the one arm row to 20 instead of 15.

Unfortunately I had to drop my chair pose to 2 minutes 30 seconds even though I was able to do 3 minutes last time. I'm thinking it's because my thighs are exhausted from yesterday's leg day so we'll see what happens next time.

Pull Day: 1 hour, 30 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 15 lb dumbbells - 5 sets of 10 & with 10 lb dumbbells 2 sets of 15 and 2 sets of 10.
One Arm Row with 10 lb dumbbells - 3 sets of 20 reps
Chair Pose - 3 sets to Failure (2 minutes 30 seconds a set)
Trap Flies with 3 lbs dumbbells - 3 sets of 20 reps
Bicep Curls with 8 lb dumbbells - 3 sets of 20 reps
"Falling Leaf" - 3 sets of 15 reps

Abs:
Standing Oblique Twists with black band (15-20 lbs) -  3 sets of 20 reps
Psoas - Leg Lift with 3 second hold - 3 sets of 20 reps
Basic Crunch with hands reaching to knees - 3 sets of 20

Cool Down:
full body stretch

Tuesday, March 1, 2016

Tuesday, March 1st Workout - Leg Day - Thighs, Butt and Calves

Okay, so I went ahead and upped some reps and weights. It was SO freaking hard but in a good way and I managed to do it. I think tomorrow I might need one of those memes with the shaky legged giraffe babies or something lol.

Anyway, the warm up went up to 15 reps per set instead of 10 and I added 15 pound weights to the calf raises. I added a 15 pound weight to the ball squat and upped it to 20 reps a set instead of 15. The hamstring curl and the quad extensions both went up to 20 reps a set instead 15 and the glute bridge went up to one large 30 lb weight instead of 2-10 pounders and also up to 20 reps a set instead of 15. The monster walk stayed the same for now because it's freaking hard enough to do as it is and the lunges went up to 15 reps a set instead of 12.

Leg Day: 70 Minutes

Warm Up:
hamstring kicks - 3x15
quad back kicks - 3x15
calf raises holding 15 pound weights - 3x15

Workout:
Ball Squat - 3 sets of 20 reps with Swiss ball
Hamstring Curl (sitting on bench) using black band (15-20 lbs) - 3 sets of 20 reps
Quad Extensions (sitting on bench) with 10 lb ankle weights - 3 sets of 20 reps
Monster Walk (toes in, elbows up) using  black band (15-20 lbs) - 3 sets of 20 steps in each direction
Glute Bridge (with 30 lb dumbbell on hips) - 3 sets of 20 reps
Split Squat (lunges) -3 sets of 15 reps

Cool Down:
Full Body Stretch