Thursday, April 28, 2016

Thursday, April 28th Workout - Relaxing Yoga Day - "Self Ultimate De-Stress Yoga" Plus Cardio

So, I'm glad I tried this yoga DVD but I definitely won't be using it again for a while. It moved far too fast for me, it had too many moves that put stress and pressure on my back that definitely was not needed and offered very few modifications. I actually used some of the modifications I learned from Candlelight Yoga to keep my back safe.

I did like some of the moves that I don't get to do in Candlelight Yoga like several different warrior poses but I'm going back to Candlelight for the time being.

Also, I don't think yoga is supposed to have crunches in it, especially ones that will seriously hurt my back if I do them.

I'm not saying it's a bad DVD at all, it's just not for me!

Relaxing Yoga Day - 45 minutes:

"Self Ultimate De-Stress Yoga"

Cardio: 30 minutes

"Leslie Sansone Just Walk - Walk Off Fat Fast: 30 Minute Big-Burn Walk"

Fitbit info:
time: 30 minutes, distance: 1.88 miles, steps: 3,778 calories burned: 185

Week Thirty Low Carb - Thursday Check-In (Month Eight)

Week Thirty Weigh-In:
04/28/2016:          - 0.2 pounds
Total lost:                38 pounds
Current Weight:     192 pounds

And I'm back to 192 pounds. It seems like I may be stuck in this general area, and with our Easter being on Sunday and all the food that comes with that, I doubt I'll be losing any weight this coming week either.

I have been doing a lot of research and reading on macros and health lately because I haven't been very happy with my diet. I'm bored with it and there are a lot of foods that I miss. Not junk but real food. I'm still all about low carb but I find myself really missing and craving fruit and things like squash so I'm going to take a couple of weeks and play around with my food choices.

Outside of the complex carbs I decided to work on adding last week I'm also going to add in some fruit and up my carb limit a little. It won't be keto anymore (most likely) but it will still be low carb. The only way I'll ever learn what works for me and what doesn't is by trying different things.

This coming week will be a mess because of the Pascha foods (as I mentioned above) but I am only allowing myself one free day to enjoy those. It's not going to turn into one of those free-for-all week things. One day is it.

On the plus side I got my new knee support brace (especially for workouts) and the ankle ones so I think I'm going to give the new yoga DVD a try today instead of sticking to the easier one. My knee feels okay right now and the support thing should help a huge amount!

I'll post all that to my blog once it's done.

Wednesday, April 27, 2016

Wednesday, April 27th Workout - Leg Day - Thighs, Glutes and Hips

Woohoo for getting through leg day! No cardio because my knee doesn't feel great and tomorrow's yoga DVD will depend on how the knee feels. It'll either be the Candlelight Yoga one again if the knee is iffy, or the new one I haven't tried yet that's more work and movements if the knee feels okay.

Leg Day - Thighs, Glutes and Hips - 60 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 5 lb ankle weights (per ankle, total weight 10 lbs) - 6 sets with weights held between feet:
5lb dumbbell - 20 reps, 8lb dumbbells - 15 reps, 10lb dumbbells - 10 reps,  10lb dumbbells - 10 reps,
8lb dumbbells - 15 reps, 5lb dumbbell - 20 reps
going back and forth with
Incline Prone Dumbbell Hamstring Curl with 5 lb ankle weights (per ankle, total weight 10 lbs) 6 sets with weights held between feet:
5lb dumbbell - 20 reps, 8lb dumbbells - 15 reps, 10lb dumbbells - 10 reps,  10lb dumbbells - 10 reps,
8lb dumbbells - 15 reps, 5lb dumbbell - 20 reps

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

Tuesday, April 26, 2016

Tuesday, April 26th Workout - Accessory Day A - Calves, Shoulders, Forearms, Core, Glutes and Balance Plus Cardio

Today's workout went a little easier than yesterdays but it was an easier workout in general so that wasn't surprising. Tomorrow I have to tackle leg day!

Accessory Day A - Calves, Shoulders, Forearms, Core, Glutes and Balance - 1 hour

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

Heel 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 15 reps
going back and forth with
"Dead Bug" - 8 sets of 5 reps

Cool Down:
Full Body Stretch

Cardio: 30 minutes

"Leslie Sansone Walk Away the Pounds: 2-Mile Brisk Walk:"

Fitbit info:
time: 30 minutes, distance: 1.99 miles, steps: 3,843 calories burned: 189

Monday, April 25, 2016

Monday, April 25th Workout - Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest Plus Cardio

Wow... after four days of not working out (due to knee issues and illness) my body could definitely tell!

Some of my reps went up (push ups and prone row), some stayed the same (triceps), some felt very hard and went down (biceps) and my time on the plank and the superman was horrible, but, I'm back at it and that's what counts!

As you can see I started the week fresh with Push/Pull Day A instead of going ahead with leg day which will give my knee two extra days of rest and then I'll be wearing a knee brace for the upcoming workouts. I also managed some cardio today but that too was slower and shorter than normal but much better than nothing.

I'm going to work very hard on not missing this many workouts days in a row again!

Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest -  1 hour

Basic Warm up

Workout:
Push Ups (against sink) -1 sets of 24, 1 set of 22 and 1 set of 20
going back and forth with
Prone Row with 10 lb dumbbells - 1 set of 22 and 2 sets of 20

Behind the Head Dumbbell Extension with 10 lb dumbbells - 1 set of 12 and 2 sets of 10
going back and forth with
Tricep Band Pull Down with green band (10-12 lbs) - 1 set of 14 and 2 sets of 12

Band Bicep Curl (to the front & to the sides) with red band (25-30 lbs) - 1 sets of 8, 1 set of 6 and 1 set of 5
going back and forth with
Concentrated Bicep Curls with 10 lb dumbbells - 2 sets of 10 and 1 set of 8

Basic Plank - 1x34 seconds, 1x21 sec, 1x19 sec, 1x18 sec, 1x15 sec & 1x13 sec
going back and forth with
Superman - 1x40 sec, 1x34 sec, 1x31 sec, 1x30 sec, 1x20 sec & 1x22 sec

Cool Down:
full body stretch

Cardio: 30 minutes

"Leslie Sansone Walk Away the Pounds: 2-Mile Brisk Walk:"

Fitbit info:
time: 30 minutes, distance: 1.96 miles, steps: 3,820 calories burned: 193

Motivational Monday


Yes! This is so true!!

Sunday, April 24, 2016

Thirty Days!!!

I did it!

Today I hit 30 days being cheat free!

I wasn't sure I would make it but I did and I'm really proud of myself!

So... what did I learn from this?

1) Starting is hard (the first week was bad) and coming to the end is hard (this last week has been really bad) but there were almost two weeks in between where I was okay with the no cheating thing and felt like I could handle it well.

2) I can actually stick to something no matter how badly I don't want to! Yes, I've stuck to weight loss/dieting/lifestyle changes and I've stuck with exercise but this was different. Both dieting and exercise are a lifelong thing for me but this was something that would only go on for a certain amount of time that I HAD to stick with because I made a commitment to it. I couldn't decide that I was having a bad day so I would take the day off like I can with diet and exercise. I HAD to stick this out and I did.

3) I don't need a huge amount of junk food to make me happy or fulfilled or make me feel better. I don't need a box of Little Debbie's or an entire pie or a pint of ice cream. I don't even need one small serving. None of those things are an actual need. I may want them and like them but I don't have to have them.

4) I think I can finally be satisfied with a small serving of something. I haven't actually put it to the test yet since today is day 30 but I'm pretty sure I can control the portions.

5) I don't want to cut out dessert from my life. I want to be able to moderate my food, not cut out entire chunks of it, outside of food that's more junk that actual food. I want to be able to have a single serving dessert or an ice cream cone or one serving of something delicious that's not on my daily diet.

6) I like being able to look forward to something off-plan once a week. Yeah, I know, food isn't a reward and shouldn't be used that way, but I feel like I  can get through a hard week better by knowing I have a treat coming up once a week. It'll be a small treat but it doesn't have to be more than that! Just a little something to look forward to to get through the days when all you see in front of you are veggies and protein.

7) I can face down boxes of donuts, bags of muffins, bars of chocolate, ice cream in the freezer... and not touch them or even obsess about them (most of the time). I know there's a few certain things that I can NOT have around me without me craving them and having to have them but those foods are becoming fewer and fewer!

8) Making myself accountable on my blog, Facebook and Instagram really helped me stick with this. Knowing there were people watching and rooting me on made a huge difference.

9) This one was unexpected but I didn't lose any more weight the month where I didn't cheat versus the month before where I did. What do I learn from this? Well, probably not to assume that that's how weight loss works and not to be disappointed with it (although, honestly, I kind of am) and to try to look at it from a health perspective rather than a weight loss one. I may not have lost any extra pounds but I know I ate better and healthier and that counts for something.

10) I don't want to jump into a cheat/feast day right away. I thought I'd want to drown myself in "forbidden" food when I came to the end but I'm actually okay waiting until next Saturday night/Sunday for our Pascha which is going to be a huge feast, both religiously and with food.

So, basically, I learned a lot. I'm proud of myself but I really don't want to do this again. I will if the food and feast days get out of control again but for now I think I'm good!

Thursday, April 21, 2016

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

Week Twenty-Nine Weigh-In:
04/21/2016:          + 0.2 pounds
Total lost:               37.8 pounds
Current Weight:    192.2 pounds

Ugh, it's so annoying to see the scale go up on the last week of no cheating but I did have two crazy, unable to stop eating days this past week so I guess it makes sense. And I guess I need to expect a gain once in a while.

I emailed back and forth with my trainer for a while yesterday about food and calories. I wasn't sure I was taking in enough calories or macros when you consider how much I've been working out and she suggested that I start to slowly incorporate some complex carbs into my diet, mainly oatmeal and sweet potatoes.

Guys, you have no idea how excited I am to eat a sweet potato. I haven't had either of those food since October and I've missed the sweet potatoes so much (not a big oatmeal fan though). She also suggested a much higher protein amount than I've been taking in and, looking over her advice and the articles she linked me too (and more articles I'm working on reading) it's no wonder my hair is falling out and breaking off.

I'm not getting nearly enough protein or healthy carbs or possibly even calories. Basically I have to rethink the entire way I've been eating an do a lot more reading and research! Luckily, I love research lol.

Anyway, knowing me I have to break this down into small steps so I don't drive myself crazy so this week my goal will be 2 veggie servings a day (I was able to hit 1 veggie serving a day almost every day last week) and upping my protein. I think I'll have to take it day by day for now.

It's time to stop doing things the "easy" way and start doing them the "healthy" way.

Wednesday, April 20, 2016

Wednesday, April 20th Workout - Accessory Day A - Calves, Shoulders, Forearms, Core, Glutes and Balance

My left knee is really acting up so I had to stop cardio after 5 minutes and am currently icing it. Hoping to still be able to do leg day tomorrow, I'll see what my trainer says before I try it though.

Accessory Day A - Calves, Shoulders, Forearms, Core, Glutes and Balance - 1 hour

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

Heel 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 15 reps
going back and forth with
"Dead Bug" - 1 set of 10 reps, 3 sets of 5 reps

Cool Down:
Full Body Stretch

Tuesday, April 19, 2016

Tuesday, April 19th Workout - Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest Plus Cardio

After this morning's post, I feel much better after working out. Maybe I just needed a good workout? I'm still looking forward to the 30 days being over but I feel pretty good right now.

Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest -  1 hour

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 - 1 set of 12 and 2 sets of 10
going back and forth with
Tricep Band Pull Down with green band (10-12 lbs) - 1 set of 14 and 2 sets of 12

Band Bicep Curl (to the front & to the sides) with red band (25-30 lbs) - 1 sets of 10, 1 set of 10 and 1 set of 7
going back and forth with
Concentrated Bicep Curls with 10 lb dumbbells - 1 set of 12, 2 sets of 10

Basic Plank - 1x30 seconds, 1x24 sec, 1x30 sec, 1x23 sec, 1x25 sec & 1x23 sec
going back and forth with
Superman - 1x52 sec, 1x49 sec, 1x41 sec, 1x39 sec, 1x43 sec & 1x31 sec

Cool Down:
full body stretch

Cardio: 40 minutes

"Leslie Sansone Just Walk - Walk Off Fat Fast: 40 Minute Super-Burn Walk" (some moves modified)

Fitbit info:
time: 40 minutes, distance: 2.58 miles, steps: 5,046 calories burned: 265

Feeling a little... Discouraged?

I've been cheat free for 25 days. Twenty-five days!! I should feel great and proud of myself but what I feel is tired and annoyed and like binging.

I've overeaten twice this week now, not on "cheat" foods, but on my regular low carb foods, but I've had two days now were I just can't seem to be able to stop eating and I don't know why and now I'm pretty positive I'm gaining weight this week and it just sucks.

I haven't worked out in two days. I normally don't like more than one day to go in between workouts but I've had a lot of really dizzy/lightheaded days lately and they're messing me up. On top of that is the sinus headache I think I got from the bug Andy brought home (he's on week two of having some kind of illness although he is feeling much better than last week).

My body feels tired and my head hurts and I just feel discouraged. I miss having a day where I could eat something not so good for me. I miss being able to look forward to something decadent and rich once a week. I miss being able to have that free feeling that I worked hard all week and now I can sit back and enjoy a reward. I know food shouldn't be a reward but, damn it, it is and I want it!!

I'm going back to my cheat days when this 30 day thing is over although from here on out they will be known as "feast days" (that was Charles' idea lol) but, of course, I'm going back to it with moderation. If I can't keep it under control then I'll have to cut it out again. I think maybe I'm having issues with overeating right now because I took away the free food so I'll see what happens when I bring it back.

I actually did really well with it up until day 20 or 21. I wasn't even missing it and then suddenly I got slammed with this desire to eat anything and everything. I refuse to give in now when I'm so close to hitting the 30 days but I'm thinking about it almost nonstop, I'm craving it... well, mostly desserts... I'm not craving chips or cookies or any major junk, I'm craving something rich and chocolaty and creamy and... I don't know. Something more than what I've had for the last 25 days.

I've watched the scale creep up, and then slide down, and then creep up again all week and I think I'll handle it okay if I don't gain back more than half a pound. Who knows, I might even lose this week, but right now that doesn't seem likely and, yes, I know it's not all about the scale and the numbers on it but let's be honest here, they matter. They really do.

I fully plan on working out later today and I'm hoping that makes me feel better and less down and discouraged because feeling like this sucks and I don't know what else I can do about it.

Saturday, April 16, 2016

Saturday, April 16th Workout - Accessory Day B - Calves, Shoulders, Forearms & Abs Plus "Training for a 5K" Day

Since I didn't work out yesterday I decided to combine Accessory Day B and Training for a 5K day into one.

I actually went on the bike path for the 5K training because the weather is gorgeous but we only went to the end of the bike path by the bridge and not all the way to hit a full 5K and it was still hard! Next time I want to cover the whole distance!

And tomorrow I start the workout week all over again.

Accessory Day B - Calves, Shoulders, Forearms & Abs - 1 hour

Basic Warm Up

Workout:
Seated Calf Raises with 10 lb Dumbbells on Thighs - 4 sets x 20 reps
going back and forth with
Band Face Pulls with Blue Band (4-6 lbs) 4 sets of 20

Standing Calf Raises holding 10 lb weights - 4 sets of 20
going back and forth with
Seated Overhead Press - 4 sets total:
set one: 8 lb DB - 1x10, 5 lb DB - 1x12, 3 lb DB - 1x15
set two: 8 lb DB - 1x9, 5 lb DB - 1x12, 3 lb DB - 1x15
set three: 8 lb DB - 1x8, 5 lb DB - 1x10, 3 lb DB - 1x12
set four: 8 lb DB - 1x8, 5 lb DB - 1x10, 3 lb DB - 1x12

Seated Forearm Curl with 3 lb dumbbells - 4 sets of 15 reps
going back and forth with
Bicycle Crunch - 10 sets x 10 reps

Cool Down:
Full Body Stretch

Bike Path Walk Fitbit Info:
time: 54 minutes, distance: 2.27 miles, steps: 5,532 calories burned: 282

Thursday, April 14, 2016

Thursday, April 14th Workout - Push/Pull Day B - Back, Triceps, Shoulders, Chest & Abs Plus Cardio

Today is my longest workout day. 1 1/2 hours for push/pull day and 30 minutes for cardio but I got it done! Tomorrow is "training for a 5K day" so, with the weather promising to be gorgeous, I'm hitting the bike path!

Push/Pull Day B - Back, Triceps, Shoulders, Chest & Abs - 1 hour, 35 minutes

Basic Warm up

Workout:
Incline Dumbbell Press on Bench Pyramid - 5 lbs x 20 reps, 8 lbs x 15 reps, 10 lbs x 10 reps, 10 lbs x 10 reps, 8 lbs x 15 reps, 5 lbs x 20 reps
going back and forth with
Band Row with  Black Band (15-20 lbs)- 5 sets of 20

Incline Dumbbell Pec Flies on Bench with 5 lb dumbbells - 4 sets of 15
going back and forth with
One Arm Row with 15 lb dumbbells - 4 sets of 15 reps

Tricep Kickback with Blue Band (4-6 lbs)   - 5 sets x 20 reps
going back and forth with
Rear Delt Flies with 3 lb dumbbells - 4 sets x 15 reps

Opposite Toe Reach (Abs) - 10 sets x 10 reps
going back and forth with
6 inch Leg Raises (Lower Abs) -  1 x 12 sec, 9 x 10 sec

Superman with Heel and Elbow Squeezes - 4 sets x 10 reps

Cool Down:
full body stretch

Cardio: 30 minutes

"Leslie Sansone Just Walk - Walk Off Fat Fast: 30 Minute Big-Burn Walk"

Fitbit info:
time: 30 minutes, distance: 1.91 miles, steps: 3,771 calories burned: 201

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

Week Twenty-Eight Weigh-In:
04/14/2016:          -0.8 pounds
Total lost:               38 pounds
Current Weight:    192 pounds

Okay, down another 0.8 lbs for a total loss of 38 pounds! I have 2 pounds left to go until I hit my next short-term goal and I'm on day 20 of no cheating.

Also, the last time I weighed 192 lbs was in January of 2008!

I had a pretty good week for both exercise and food, although I did miss several exercise days last week due to not feeling well. This week I'm trying not miss less. I'm also working on getting veggies back in since I backslid on that a little.

And speaking of exercise, I've added cardio to almost all my workout days and so far it's going really well! I'm enjoying it (more or less) and I should hopefully see more weight come off that way and strengthen my heart.

This coming week is going to be pretty much the same as the last few. Lots of hard work with both exercise and food and since the weather is promising to be better I'll finally be able to get out on the bike path!

Tuesday, April 12, 2016

Tuesday, April 12th Workout - Relaxing Yoga Day - "Crunch: Candlelight Yoga" Plus Cardio

After looking over the yoga DVD I had planned to do and watching the previews I decided to stick with the same yoga DVD I did last week. Mostly to stay on the safe side and not hurt myself.

I really focused on the breathing and the movements and feel like I got a much better workout this time than I did last week.

I also decided to throw in another Walk At Home DVD and found that I really like this one so I may be using it more often! It's more challenging but not impossible to do which is perfect for me right now!

Relaxing Yoga Day - 42 minutes:

"Crunch: Candlelight Yoga"

Cardio: 45 Minutes:

"Leslie Sansone Walk At Home: 5K With a Twist"

Fitbit info:

time: 45 minutes, distance: 2.78 miles, steps: 5,564 calories burned: 307

Monday, April 11, 2016

Monday, April 11th Workout - Leg Day - Thighs, Glutes and Hips

Today did not start off well. I slept, maybe, 3 hours last night, all after 3 am and I have no idea why so I spent half the day catching up on sleep and another big portion of it working on the pug portrait. I wasn't even sure I'd be able to work out but by 6 I started feeling way less dizzy so I got off my butt and did leg day and I feel great!

There's no cardio today because it's already past 7:30 and I sweat so much during the leg workout and my heart rate was way up so I think it counts.

And wearing sneakers made all the difference in being able to hold dumbbells between my feet for the quad extensions and hamstring curls and they made the monster walk easier as well!

Tomorrow is gentle yoga day and I'm trying out a new DVD that I haven't done before!

Leg Day - Thighs, Glutes and Hips - 60 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 5 lb ankle weights (per ankle, total weight 10 lbs) - w/5 lb dumbbells between feet - 2 sets x 20 reps and w/8 lb dumbbells between feet - 4 sets x 15 reps
going back and forth with
Incline Prone Dumbbell Hamstring Curl with 5 lb ankle weights (per ankle, total weight 10 lbs) - w/5 lb dumbbells between feet - 2 sets x 20 reps and w/8 lb dumbbells between feet - 4 sets x 15 reps

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

Motivational Monday


Yes! And I'm getting closer to this with every day!!

Sunday, April 10, 2016

Sunday, April 10th Workout - Accessory Day A - Calves, Shoulders, Forearms, Core, Glutes and Balance Plus Cardio

Got in a great workout, upped the glute bridge from 10 reps a set to 15 reps and got in another day of cardio!

I also decided that Sunday recipes are going to be every other week instead of every week for now.

Accessory Day A - Calves, Shoulders, Forearms, Core, Glutes and Balance - 1 hour

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

Heel 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 15 reps
going back and forth with
"Dead Bug" - 1 set of 10 reps, 6 sets of 5 reps

Cool Down:
Full Body Stretch

Cardio: 30 minutes

"Leslie Sansone Just Walk - Walk Off Fat Fast: 30 Minute Big-Burn Walk"

Fitbit info:
time: 30 minutes, distance: 1.98 miles, steps: 3,781 calories burned: 214

Saturday, April 9, 2016

Seven Month Progress Comparison Photos

I'm not sure if I've ever posted these on the blog before but it's so exciting to actually see the progress that I wanted to share.

As a warning, I am wearing shorts and a workout bra in these so there's a lot of fat, white, pasty skin showing, lol, but less in the second set!!

The top photos in both sets were taken August 30th at 223.4 pounds and the bottom photos we taken today, April 9th at 192.8 pounds!

I still have a long way to go but it's awesome to actually see results!



Saturday, April 9th Workout - Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest Plus Cardio

After not being able to work out for three days due to not feeling well and other things going on, I was thrilled to get back to the workouts today. I'm trying to do them earlier in the day when I am able and that worked out well today.

I was also able to get my plank to 37 seconds on the longest hold!

Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest -  1 hour

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 - 1x37 seconds, 1x28 sec, 1x23 sec, 1x22 sec, 1x20 sec & 1x20 sec
going back and forth with
Superman - 1x63 sec, 1x48 sec, 1x48 sec, 1x43 sec, 1x47 sec & 1x50 sec

Cool Down:
full body stretch

Cardio: 30 minutes

"Leslie Sansone Walk Away the Pounds: 2-Mile Brisk Walk:"

Fitbit info:
time: 30 minutes, distance: 1.96 miles, steps: 3,883 calories burned: 211

Thursday, April 7, 2016

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

Week Twenty-Seven Weigh-In:
04/07/2016:          -1.6 pounds
Total lost:             37.2 pounds
Current Weight:   192.8 pounds

Woohooo, the no-cheating is paying off!! I'm on day 13 of that and while it's hard and I just want to chow down on something unhealthy yet delicious, I'm sticking it out and it was so great to see the scale have a great jump this morning!

My plan for this coming week is to continue with what I've been doing. I'm settling well into Phase 2 of my workouts but I know I need to add some cardio after I'm done with the weights so I'm going to start adding in some shorter Walk Away the Pounds DVDs until the weather warms up again and I can hit the bike path.

I organized and typed out my workouts so I can print them weekly and have places to track how any reps I did and how many seconds I held things for. It's really nice to have that neatly organized instead of just jotting it down on a scrap piece of paper right before I start working out lol, so I'm glad I finally did it.

I'm also going to keep doing the same thing with food that I did this past week so not much is going to change.

I also did my measurements this week so here's what I've lost since 3/3 (which is 5 weeks) and what I've lost in total. The full details on the numbers and inches are on my weigh-in and measurements page!

Lost between 3/3 - 4/7:           Total Lost:
Waist: -1.0 inch                         5.5 inches
Hips: - 1.0 inches                      4 inches
Bust:  - 0.5 inch                         5.5 inches
Right arm: -0.2 inches               3 inches
Left arms: -0.2 inches                3 inches
Right thigh: -1.5 inch                 5.5 inches
Left thigh: -1.5 inches                5.0 inches
Right calf: -0.5 inches                 2  inches
Left calf: -0.5 inches                   2.5 inches
Jeans Size: 1 size                         4 sizes

Wednesday, April 6, 2016

Thoughts and Advice From Me to You...

So I've been posting a lot lately about my weight loss, inches lost, smaller sizes, etc online and in day to day life and I love the support I'm getting. I'm a little worried that I may be annoying people because these days I tend to go on and on about exercise and eating better and losing weight and everything but it's kind of a big part of my life right now and, probably, for the rest of my life and I'm so excited about my progress that I can't seem to shut up.

I've also had a few people ask me what I'm doing and how I'm doing it. I've already done posts on the basics... low carb, high protein, counting calories, exercising, not eating junk, weighing and measuring my food and more of these things but here's other advice I have for anyone who's interested.

1) Find something you love to do for exercise. This is so, so important. I spend between and hour and an hour and a half a day on working out and once I finally add cardio in again it'll be more than that, but I love what I'm doing. I love working with weights especially but also yoga, pilates... things like that. I have no problem spending an hour on weights because I enjoy it and I'm definitely enjoying the results... smaller body, tighter muscles, becoming lean and firm, but I know that if I didn't like it I would never be able to stick with it!

For example, I have no interest in running, like, ever. I enjoy walking and I'd love to go hiking but running has never been my thing and I know that if I was looking at an hour of running I would never do it. I also don't want to swim or bike (unless it's a recumbent bike) and I absolutely do NOT want to dance... ever. I would love to learn a barre workout though but that's not actual dancing (since I have the rhythm of a stick. Or maybe a rock) and Sarah (my bestie) will actually teach me that the next we visit her from my workout DVDs because she used to do ballet. I would also love to learn kickboxing when my back is ready for it.

So find what you love, otherwise you won't do it!

2) Start slow! I didn't jump into a huge workout plan right away. I started with easy, low key things and built up my body until I was ready for harder work, heavier weights, higher reps and longer workouts. You can't go from 0-60 overnight. Just because you start with 3 pound weights doesn't mean you'll be there for long, your body will accommodate and you will work more and harder, but that's part of the beauty... seeing how hard you can go!

Maybe you can only do 10 minutes of walking today. Great! 10 minutes is a great start and maybe you can do 11 minutes tomorrow! Everything counts!

3) Find what works for you. I love working out on my own, at home. I'm perfectly happy without a gym and I have no interest in group classes at all. In fact, I hate group classes... they're just not my thing. Maybe, eventually, I'll change my mind but I like moving at my own pace and doing my own thing, but some people can't do that. You really have to be able to motivate yourself when you work out alone. You have to be able to push yourself because no one else will be there to push you.

But, maybe you don't like being alone? Maybe you want to be part of a group and if so, go for it! Working out with like minded people and motivating each can be an amazing thing if that's how you want to exercise! It's all in what you prefer. There are gyms, workout groups outside of gyms, groups of friends who can get together for runs or walks... the possibilities are endless!

4) If you can, get a trainer! I can't say enough great things about my trainer! I would never have believed I can do the exercises, the reps and the weights she has me doing but I CAN! There are exercises I never would have even tried without her and she plans out my workouts, taking into consideration my back, joint and pain issues. It's like having a cheerleader right there beside you, only one who won't take any crap, lol! Outside of going low-carb, my trainer has been the best thing for my health! And, actually, she's the one who got me seriously into low carb anyway. And she's always there over email encouraging me and guiding me. I seriously can not recommend her enough!

5) Surround yourself with people who will support and encourage you! This is so, so, so important! I not only have my family, friends and my trainer but also this blog, Facebook and Instagram and the support and just the "you go girl" have helped me so much. It's amazing how much harder I want to work when people comment and give me thumbs up on my photos or posts about my workouts or about my weight loss and all of it.

6) Be accountable. I find several ways to do this. I've found that being accountable to people online works very well for me, once again with the blog, Facebook and Instagram. I even post a photo of my scale every weigh-in day on Instagram which really helps me because I know that at the end of my week I will be posting that number for all to see and that helps keep me in line with the food. I also post my workouts and progress photos.

7) And speaking of progress photos... take photos! Take them from the beginning all through your weight loss journey. Take measurements as well. The scale has moved pretty slowly in the last six weeks and I would be so disappointed right now but I've made huge progress in losing inches. Cover it all so you can see the big picture!

8) Find a food plan you can see yourself living with for the rest of your life! Don't diet because diets end and the weight will come back if you go back to eating the way you did before the diet started. I chose  to try low carb because people kept recommending it and I can honestly see myself eating this way for the rest of my life. Yes, I miss pizza and bread and pasta sometimes but not bad enough to start eating them again and along with the weight loss I feel better, I have less pain, I have more energy and so on. But, like with exercise, you have to find what works for you. If you can't see yourself cutting way back on carbs then do something else. Count calories, eat clean, go vegan... whatever you feel you can do and stick too and whatever works for you!

9) Compete against yourself. You do not need to compete with other people (unless that's specifically what you're doing like an actual competition). You do not need to compete or compare yourself to models and actresses. You need to compete against yourself. My goal is to make some exercise progress every day. If I could hold a plank for 20 seconds last then this time I want to hold it for 22. If I could do 100 crunches last time then I want to do 105 this time. It's all about me versus me. Not me vs. a Victoria's Secret Model because, God knows, I will never look like that nor do I need to! You are your best competition!

10) Make time for exercise not find time! Schedule it like you would an appointment and stick with it. Find your best time, mine seems to be around four in the afternoon because all the mornings' aches and pains have usually worn off by then and I'm done picking people up and driving them around. You need to make exercise and, healthy eating in general, a priority in your life. Yes, that may be easy for me to say, I work part-time and my kids are all old enough to entertain themselves but carve out what time you can. Not only will it be good for your body but also your soul! And if you have little kids, try to get them to work out with you. I remember working out to the Walk Away the Pounds DVDs and the boys would do the kicks and knee lifts with me just to be funny! Make time for your health! You're no good to anyone if you're not taking care of yourself!

11) This is very important... listen to your body! This is something my trainer says to me all the time. Because of all my issues, the back problems, the fibro and everything else, I have good days and bad days and sometimes I have to accept that a bad day will ruin a workout plan for me. I either have to go slower or lighter, do a different workout or just stretch and rest. There will also be days when you're so busy you just can't fit anything else in. That is life and that's just how it works. Listen to yourself and your body. Push yourself but don't push to the point where you'll get hurt!

12) And, finally, understand that weight loss and getting in shape takes a lot of time, effort and dedication. There are no secrets, there are no shortcuts. You have to put in the time and the work. It will be hard, it will hurt, you will be hungry at times, you will be exhausted, you will have to get off your butt, you will have to put some things aside to make the time for it, but it will be so, so worth it!

If anyone has any more questions or thoughts I would love to answer them or discuss them. I still have a long way to go, I'm not even half way to my goal yet, but I would love to help anyone who needs it the way others have helped me! I'm just a message, a phone call or an email away!

And remember, you can do this!!!

Tuesday, April 5, 2016

Tuesday, April 5th Workout - Accessory Day B - Calves, Shoulders, Forearms & Abs

Okay, I finally finished out a full Phase 2 workout week! Tomorrow I start all over again with Push/Pull Day A!

Accessory Day B - Calves, Shoulders, Forearms & Abs - 1 hour

Basic Warm Up

Workout:
Seated Calf Raises with 10 lb Dumbbells on Thighs - 4 sets x 20 reps
going back and forth with
Standing Calf Raises holding 10 lb weights - 4 sets of 20

Band Face Pulls with Blue Band (4-6 lbs) 4 sets of 20
going back and forth with
Seated Overhead Press - 4 sets total:
set one: 8 lb DB - 1x10, 5 lb DB - 1x12, 3 lb DB - 1x15
set two: 8 lb DB - 1x8, 5 lb DB - 1x10, 3 lb DB - 1x12
set three: 8 lb DB - 1x8, 5 lb DB - 1x8, 3 lb DB - 1x12
set four: 8 lb DB - 1x6, 5 lb DB - 1x8, 3 lb DB - 1x12

Seated Forearm Curl with 3 lb dumbbells - 4 sets of 15 reps
going back and forth with
Bicycle Crunch - 10 sets x 10 reps

Cool Down:
Full Body Stretch

Monday, April 4, 2016

Monday, April 4th Workout - "Training for a 5K" Day

This day is basically for cardio and training for a 5K. Since the weather sucks and it's cold and snowing outside I stuck with one of my "Walk Away the Pounds" DVDs which I actually plan to start doing after my other workouts, just in shorter bursts.

Anyway, the thing that impressed me the most is that after a 67 minute workout, I wasn't worn out and could have kept going! This is brand new to me and yet another sign of my body getting stronger and healthier!

Training for a 5K Day Cardio - 1 hour, 7 minutes

"Leslie Sansone Walk At Home: 5-Mile Advanced Walk:"

Fitbit info:
time: 1 hour, 7 minutes, distance: 4.37 miles, steps: 8,677 calories burned: 464

Motivational Monday

Sunday, April 3, 2016

Sunday, April 3rd Workout - Push/Pull Day B - Back, Triceps, Shoulders, Chest & Abs

The day didn't start off great with a bad headache and being very lightheaded, dizzy and unsteady but it evened out by 3:30 or so, so I was able to to work out. This was my longest workout so far but I enjoyed it and could really feel it working!

In other news, my workout pants that I bought at the end of January are very loose in the waist and keep sliding down as I work out. The bad news... they're too loose and sliding down and I don't own another pair lol. I got these at Old Navy so that's where I want to find the next size down, hopefully soon, because constantly pulling up my pants throughout the workout is really annoying!!

Push/Pull Day B - Back, Triceps, Shoulders, Chest & Abs - 1 hour, 35 minutes

Basic Warm up

Workout:
Incline Dumbbell Press on Bench Pyramid - 3 lbs x 20 reps, 5 lbs x 20 reps, 8 lbs x 15 reps, 10 lbs x 8 reps, 8 lbs x 10 reps, 5 lbs x 16 reps, 3 lbs x 20 reps
going back and forth with
Band Row with  Black Band (15-20 lbs)- 5 sets of 20

Incline Dumbbell Pec Flies on Bench with 5 lb dumbbells - 4 sets of 15
going back and forth with
One Arm Row with 15 lb dumbbells - 3 sets of 15 reps, 1 set of 12

Tricep Kickback with yellow band (2-4 lbs)  - 5 sets x 20 reps
going back and forth with
Rear Delt Flies with 3 lb dumbbells - 4 sets x 15 reps

Opposite Toe Reach (Abs) - 10 sets x 10 reps
going back and forth with
6 inch Leg Raises (Lower Abs) -  1x10 sec, 1x7 sec, 1x7 sec, 1x6 sec, 1x8 sec, 1x7 sec, 1x10 sec, 1x10 sec, 1x9 sec, 1x10 sec

Superman with Heel and Elbow Squeezes - 4 sets x 10 reps

Cool Down:
full body stretch

Sunday in the Kitchen - Simple Oven Roasted Whole Chicken

I realized the other day that I've forgotten to do a Sunday recipe post two weeks in a row so I apologize for that!

This is a pretty basic recipe that I used to make at least once a week and one everyone would eat. I don't normally measure out the seasonings, I just kind if sprinkle them on so the amounts included here are basic guesses and the nutrition may be a little off thanks to that, but it's pretty close so it works for me!

Ingredients:
1 3-pound whole chicken with the inside stuff taken out
Salt and pepper to taste
1 tbsp garlic powder
1 tbsp onion powder
1 tbsp Italian seasoning
1/4 cup butter unsalted

Preheat oven to 350. Wash the chicken and pat dry with paper towels. Melt the butter and rub into the chicken skin. Combine all of the seasonings (I usually just sprinkle them on the chicken as I go) and rub them into the chicken skin, inside and out. I also flip the chicken over once the top is seasoned and then season the bottom in the same way so the entire chicken is covered.

Place the chicken into a 9x13x2 pan and bake uncovered for about 1 1/2 hours or the juices run clear and the internal temperature reaches 180 degrees. Remove from heat and enjoy! Sometimes I baste the chicken as it cooks but it depends on my mood.

This recipe makes 6 servings.

Nutritional Facts:
1 servings is 536 calories, 38 g fat, 483 mg sodium, 2 g carbohydrate, 0 g fiber, 38 g protein.

Saturday, April 2, 2016

Saturday, April 2nd Workout - Relaxing Yoga Day - "Crunch: Candlelight Yoga" and Other Stuff

Full Workout: "Crunch: Candlelight Yoga."

This was a very calm and relaxing workout but I think it was a little too easy. It was mostly breathing and stretching so I think that next week I may try a different beginners yoga DVD.

In other news, as you can may have seen on my Facebook and Instagram, I was able to fit into a size 12 pair of jeans last night!!


Yes, they are "stretchy" jeans but they are the same brand and type that I've been wearing since I was in size 20. They look and feel great and I'm still kind of shocked that they fit! I ended up buying the 12's and a pair or 10's to work toward since the price was so good and I know I'll just keep getting smaller.

That one thing pretty much made my whole day, if not my week. It's so weird to actually look in the mirror and like what I see. I still have 64 pounds to go (give or take) but it's an amazing feeling to not hate how I look anymore!