Monday, May 30, 2016

Monday, May 30th Workout -15 Minute Full Body Stretch Plus 40 Minute Outdoor Walk

My body didn't feel quiet ready for Push/Pull Day but I was able to slowly and patiently work my way through a full body stretch and a 40 minute outdoor nature walk and that felt great!

There's a spot in my lower back that's acting up and the spot where the thigh meets the hip that's pretty bad as well but I am planning to carefully work my way through the ache/pain. My feet were still cramping up during the walk at times so I think I need to look into how much potassium and stuff I'm getting but it was better than the last walk probably because there were almost no hills.

Tomorrow my plan is to still do Push/Pull Day A or at least do as much of it as I can. I realize that my reps will probably be less than normal because of the huge gap I've had in my workouts but I can always break up each set in half to still get the amount of reps I need as I sometimes do with my ab exercises.

I did feel really great to stretch and walk though and I can't wait to be back on track again!

Full Body Stretch - 15 Minutes

Cardio: 40 Minute Outdoor walk

Fitbit info:
time: 40 minutes, distance: 1.53 miles, steps: 3,715 calories burned: 230


Motivational Monday


This is so, so true!!

Sunday, May 29, 2016

A New 30-Day Challenge Because I Really Need One!

Okay, so truth be told I can not handle cheat/feast days. I try and try and think I can and at the end of every one I end feeling overstuffed and sick and it screws up my keto plan by pumping me full of simple carbs and empty calories.

I don't want to do another "no cheat" month, I want something different and more sustainable so starting tomorrow I am instituting a "stay on track" month. For the next 30 days I have to fit my food into my calorie and macro amounts (protein, carbs, fat etc). This way I still have the flexibility of making having one small piece of good chocolate or something but it takes away the days where I just eat and eat because it's my day to do so.

My ultimate goal is to eat that way every day but I'm starting with 30 days because that kind of challenge is doable right now.

I'm also not waiting to start on the first of the month even though that's almost here. I'm starting tomorrow before I can do any more carb damage to myself! And maybe this will get me off my butt and make me start cooking new recipes as well.

As for exercise, I've been dealing with pain in my left thigh/hip/lower back area for days now but I'm sick of just dealing with it and not working out day after day so tomorrow I AM doing Push/Pull Day A even if I have to go super slowly and carefully. I will be working out and that is final!

Thursday, May 26, 2016

Week Thirty-Four Low Carb - Thursday Check-In (Month Nine)

Week Thirty-Four Weigh-In:
05/26/2016:          - 2 pounds
Total lost:                38 pounds
Current Weight:     192 pounds

Well, I'm back down to having lost 38 pounds but I'm still in the same general weight area where I've been for the last 6 or 7 weeks. Luckily I'm back on track with calories and low carb so I fully expect the weight to keeping going down instead up and down and up and down week after week.

I did great this week with my calories and macros. Yes, I did have to deal with the keto flu but that's definitely getting better and I know I'm going to feel good again within the next few days.

My workouts have been totally messed up thanks to how I've been feeling but that will improve soon as well. I'm hoping to be back to working out by Saturday.

My plan for this week is to keep going with food the way I did last week and to add my workouts back in.

Tuesday, May 24, 2016

Making Progress But Feeling like Crud

So I'm definitely making great progress with being back on low carb with my food but unfortunately I'm stuck dealing with the "keto flu" again which should teach me a lesson about sticking to what's best for me and not restarting.

On top of that I'm having a fibro high pain day so today has just been all full of "nope" and most of it was spent asleep.

This is from www.elowcarbfoodlist.org...

"Many people (not everyone!) who start a low carb diet experience what’s called the “keto flu” or the “induction flu” in the first few days while the body is adapting to burning ketones instead of glucose. 

The basic symptoms are:
headaches
nausea
upset stomach
Lack of mental clarity (brain fog)
sleepiness
fatigue

It’s called the “keto flu” for a reason: you feel sick."

I remember dealing with this the first time I started low carb and I'm assuming I'm going through it again because of how long I was off of keto.

The last time it lasted less than a week so that's what I'm expecting this time as well and in a way I'm glad I'm going through it because I know it's working plus feeling this crappy might actually keep me on track to keep from feeling this crappy again :/

My biggest issue with all of this is that I haven't been able to work out since Friday between feeling ill and having a whole bunch of stuff to do that messed up my schedule. I'm not actually sure I'll be able to fit in another workout this week at all but we'll see.

My biggest thing right now is listening to my body and following its queues and if that means not working out for a bit then so be it! I know it'll be worth it in the end!

Sunday, May 22, 2016

Coming Back Around...

After giving this a lot of thought and consideration I've decided to go back to strict low carb/keto. There are several reasons for this, the main being how I felt physically and mentally when keeping it strict and the second being my weight.

I went back and reread a lot of my old posts after starting low carb and I really miss how I felt then. My headaches were lighter and gone more often, I slept better at night and didn't nap during the day anymore. I had a ton of energy, my joints and body hurt less, I was losing more weight and inches, and the biggest thing of all, I wasn't binging.

Low carb had turned off that binging switch in my head and adding in more carbs and all the cheating I've done has turned it back on and I desperately need to turn it off again.

I was also in a better place emotionally and I'm starting to believe that low carb is what my body and mind need so as of tomorrow I'm back to it the same way I was when I first started it (only with a lot more knowledge under my belt).

I still want to be able to incorporate low carb veggies and fruit and plan for those in my daily schedule. In fact, planning ahead for days and weeks is on the of things I did right when I started low carb and I'm going back to that as well.

I also noticed that I got bored eating the same stuff over and over again so I plan to check out new low carb foods and meals and actually make some recipes which I've been meaning to do for months now anyway. Sunday was my "recipe blog post" day but I've skipped that for over a month now so I'm going to start making those posts again but going with specifically low carb recipes and not stuff I can't actually eat.

I'm really looking forward to getting back on track here and I think it's going to help me a great deal both physically and emotionally!

Friday, May 20, 2016

Friday, May 20th Workout - Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest Plus Cardio

It felt great to work out today! I was able to do more reps of several of the exercises and my lowest plank time was 20 seconds which is great!

I also decided to take the cardio outside and I wanted something a little harder than the regular bike path. We went up to the dam but the bike path portion of it was closed off due to construction so we took a different path, first through the woods and then along the path around the dam itself where the cross-country kids run.

I definitely walked slower than I would have on the paved path but there were way more inclines and hills so I worked harder and my feet are so feeling it but I can't wait to go back! Plus there are a lot of different paths to check out so I don't get bored, but, because of how my feet feel, tomorrow we may tackle the basic bike path again.

Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest -  55 Minutes

Basic Warm up

Workout:
Push Ups (against sink) - 1 set of 25, 1 set of 22 and 1 set of 20
going back and forth with
Prone Row with 10 lb dumbbells - 1 set of 24, 1 set of 22 and 1 set 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) -3 sets of 8
going back and forth with
Concentrated Bicep Curls with 10 lb dumbbells - 2 sets of 12 and 1 set of 10

Basic Plank - 1x36 seconds, 1x31 sec, 1x25 sec, 1x24 sec, 1x24 sec & 1x20 sec
going back and forth with
Superman - 1x60 sec, 1x50 sec, 1x42 sec, 1x39 sec, 1x36 sec & 1x36 sec

Cool Down:
full body stretch

Cardio: 40 Minute Outdoor walk

Fitbit info:
time: 40 minutes, distance: 1.56 miles, steps: 3,810 calories burned: 267

Thursday, May 19, 2016

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

Week Thirty-Three Weigh-In:
05/19/2016:          + 2.2 pounds
Total lost:                36 pounds
Current Weight:     194 pounds

Well, as you guys know from my earlier post I spent most of this week binging and making excuses and, frankly, I'm lucky to have only gained back 2.2 pounds.

I have also been back on track with exercise and food for several days and I plan to keep this week my "back on track" week. Again.

Because of all the extra food I'm still not sure how upping my healthy carbs is going so I'm just going to continue on with it and see what happens in the next few weeks.

So, basically, my plan for this coming week is to eat healthy, count my calories and work out. That doesn't count all the major events we have coming up (my sister's and her family's visit, the boys last theater performance, Andy's audition in Rutland for Hamlet, Andy's prom, senior awards night and Andy's graduation and I'm probably forgetting a bunch of stuff) but I plan to keep up with healthy eating through 99% of that.

That's really all I have for today.

Wednesday, May 18, 2016

Wednesday, May 18th Workout - Accessory Day B - Calves, Shoulders, Forearms & Abs

This workout went really well. I added 5 pound ankle weights to the calf exercises but my knee started acting up towards the end so I didn't end up doing cardio today. Tomorrow may be a day off depending on how I feel and how much I have to do and then I start the workout week all over again on Friday!

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

Basic Warm Up

Workout:
Seated Calf Raises with 5 lb ankle weights holding 10 lb Dumbbells on Thighs - 3 sets x 20 reps, 1 set x 18 reps
going back and forth with
Band Face Pulls with Blue Band (4-6 lbs) - 2 sets of 16 reps, 2 sets of 14 reps

Standing Calf Raises with 5 lb ankle weights 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 - 1x14
set two: 8 lb DB - 1x10, 5 lb DB - 1x12, 3 lb DB - 1x14
set three: 8 lb DB - 1x10, 5 lb DB - 1x12, 3 lb DB - 1x14
set four: 8 lb DB - 1x10, 5 lb DB - 1x12, 3 lb DB - 1x14

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

Tuesday, May 17, 2016

Tuesday, May 17th Workout - Push/Pull Day B - Back, Triceps, Shoulders, Chest & Abs

I finally did Push/Pull Day B again. It's my longest workout at 1 1/2 hours and it felt great to finally do it! I also moved my pec fly to the ball. I had to get a bigger ball and it made a huge difference because the other one really made my back hurt so that I had to keep this workout on the bench.

Tomorrow is "training for a 5K day" but because I'm so off on my workouts I plan to do Accessory Day B with a DVD (most likely) for the 5K training.

Push/Pull Day B - Back, Triceps, Shoulders, Chest & Abs - 1 hour, 30 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, 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 Ball 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) -  10 sets x 10 seconds each

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

Cool Down:
full body stretch

Sunday, May 15, 2016

Falling Off the Wagon...

... not only have I fallen off the wagon but it was more of a huge leap, then it ran me over and vanished into the sunset as I watched it go, stuffing my face with things are are horrible for my body and my weight.

Yeah, that's been this week so far and I HAVE to stop!

I don't know what's wrong with me. All I do is make excuses and eat and then make more excuses. Somewhere along they way (when I wake up every morning) I promise myself that today I'll start fresh and stay on track and within a couple of hours I'm off track again.

I don't know why it's so hard to get back on that wagon. The scale is climbing up, my clothes aren't fitting right, I feel sluggish and exhausted and everything hurts. Some is tied to all the crap I'm eating and some to how the weather has changed overnight dumping me into the high pain zone but all of those things are really excuses.

There's no good reason to keep stuffing my face. I'm in charge of my body and my life and I should be able to stop, only... I don't feel like I'm in charge of my body. I feel like some kind of binge monster has taken over and is trampling its way across all my hard work and destroying it as it goes.

I'm tired. My mind is tired and my body is tired (and hurts) and I know I'm just making things worse with all this eating so it stops right now. Now tomorrow morning, not on my next weigh-in day, not next week but right now.

And what's the best way to keep all that crap from going down my throat? Stop buying it and bringing it into the house! If it's not here I can NOT eat it.

I've spend the last four or five days making excuses about why we needed ice cream or Little Debbie's or chocolate or whatever and then driving to the store and buying it (not just for me but for Charles and the kids too... I'm an all encompassing binger I guess) so that stops now too.

No more junk will come into this house by my hand and since I buy all the groceries I can control that. If its not here I can't eat it. I know I can involve the kids in that too because if I tell them to tell me "no" they will. Trust me, they will lol.

So I guess this is what it comes down too. Right now I can not control myself around junk so the junk stops coming here. I don't know why the binging thing is happening but there are way I can fight it and I guess what I need to do is fight because I refuse to go back to how I was before I started getting healthy.

It's time to fight.

Now.

Thursday, May 12, 2016

Thursday, May 12th Workout - Relaxing Yoga Day - "Crunch: Candlelight Yoga"

I started to feel better so I figured that my workout is gentle yoga today so I could try it and stop if I felt sick again and instead I feel way better, so, yay!

Also, I totally love this workout!

Relaxing Yoga Day - 42 minutes:

"Crunch: Candlelight Yoga"

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

Week Thirty-Two Weigh-In:
05/12/2016:          - 2 pounds
Total lost:                38.2 pounds
Current Weight:     191.8 pounds

Yes! I dropped the Pascha weight plus a little more! I'm still working on getting to that short-term goal of hitting 190 pounds but I really feel like I'm back on track again!

I wasn't able to workout as much as I wanted but I am back on track with that as well (yoga was going to be today but I'm not feeling great at all so probably moving it to tomorrow).

I did add slightly more carbs into this week's diet and kept a careful watch over calories and protein and I'm very happy with how the week went.

I was going to do my measurements today but, not really surprising, I'm not seeing any changes right now so I'm putting it off for a couple of weeks.

Basically, looking back, I only lost about a pound in the last six weeks between being stuck at the same weight and then going up and down but I'm hoping I'm over that now and can move forward again.

I do feel stronger and more capable in my workouts though and on Monday afternoon I'm meeting with my trainer to get a written out plan to help me train for the Color Gauntlet 5K on October 1st. I'm still walking it, not running, but I want to walk it better, faster and more efficiently. I pretty much have 20 weeks to prepare for it which I totally think is plenty of time.

So what do I want to accomplish this coming week? I want to lose some weight, I want to workout 5 out of 7 days (more if possible) and I want to continue tracking everything carefully and adding in more veggies and some fruit.

I think that's it for now.

Tuesday, May 10, 2016

Tuesday, May 10th Workout - Leg Day - Thighs, Glutes and Hips

I decided to make parts of this workout a little harder so I upped the resistance band for the monster walk from red (25-30 lbs) up to the orange band (35-40 pounds) and it definitely made the workout tougher. I also dropped it back to 3 sets down from 4 because of the band addition but it's the band that really made the difference.

I also used 10 lb ankle weights for the quad extensions and the hamstring curls instead of 5's and added dumbbells to that (you can see all the details below) and my legs are definitely feeling it!

I ended up bailing on the cardio though because my legs were wiped out exhausted but I should be able to do some decent cardio tomorrow after my yoga workout!

I also had oatmeal (which was delicious) about 1.5 hours before starting the workout for the good carbs and will be having a high protein dinner per my trainer.

Leg Day - Thighs, Glutes and Hips - 46 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 orange band 35-40 lbs) - 3 sets back and forth

Seated Weighted Quad Extensions with 10 lb ankle weights (per ankle, total weight 20 lbs) - 6 sets with weights held between feet:
no dumbbell - 20 reps, 3lb dumbbell - 15 reps, 5lb dumbbell - 10 reps,  8lb dumbbell - 10 reps,
5lb dumbbell - 15 reps, 3lb dumbbell - 20 reps
going back and forth with
Incline Prone Dumbbell Hamstring Curl with 10 lb ankle weights (per ankle, total weight 20 lbs) - 6 sets with weights held between feet:
no dumbbell - 20 reps, 3lb dumbbell - 15 reps, 5lb dumbbell - 10 reps,  8lb dumbbell - 10 reps,
5lb dumbbell - 15 reps, 3lb 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

Monday, May 9, 2016

Monday, May 9th Workout - Accessory Day A - Calves, Shoulders, Forearms, Core, Glutes and Balance

No cardio today. Tired and sore from yesterday but will mostly add it to leg day tomorrow. I also added 5 pound ankle weights to both the calf raises and the falling leaf.

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

Basic Warm Up

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

Heel to Toe Slow Walk Across the Living Room - 6 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" - 4 sets of 10 reps

Cool Down:
Full Body Stretch

Motivational Monday


Sunday, May 8, 2016

Sunday, May 8th Workout - Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest Plus Cardio

I finally worked out again and it felt so good! I'm also back on track with food (days and days after I actually planned to be back on track). The scale isn't going to show anything good on Thursday but all I can do is stick to the plan and keep going!

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 - 2 sets of 10 and 1 set of 8
going back and forth with
Tricep Band Pull Down with green band (10-12 lbs) - 2 sets of 12 and 1 set of 10

Band Bicep Curl (to the front & to the sides) with red band (25-30 lbs) - 1 sets of 8, 2 sets of 7
going back and forth with
Concentrated Bicep Curls with 10 lb dumbbells - 3 sets of 10

Basic Plank - 1x31 seconds, 1x19 sec, 1x21 sec, 1x15 sec, 1x16 sec & 1x15 sec
going back and forth with
Superman - 1x56 sec, 1x46 sec, 1x40 sec, 1x45 sec, 1x34 sec & 1x33 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: 1.92 miles, steps: 3,784 calories burned: 188

Thursday, May 5, 2016

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

Week Thirty-One Weigh-In:
05/05/2016:          +1.8 pounds
Total lost:                36.2 pounds
Current Weight:     193.8 pounds

I knew there would be a big gain this week because of Pascha and my goal was to keep it under 2 pounds which I did so I'm not too upset.

The part that bothered me the most was the exhaustion and the nonstop headaches that turned into a massive migraine yesterday. I think I can safely blame sugar and simple carbs for that.

Between the headaches and the back aches from yoga and generally feeling like crap I also didn't work out this past week and I really miss it.

So my goals for this coming week are pretty simple: work out 6 days out of 7, stay within my calorie and macro goals and eat at least 2 servings of veggies every day.

I'm still teaching myself to incorporate healthy veggie carbs back into my diet and I'm pretty much giving myself several weeks to see how my body reacts to that change.

That's all I have for today.

Sunday, May 1, 2016

Pascha, Celebration and My Total Loss of Control Over My Food

Christ is risen! Indeed He is risen!

Khristos Voskrese! Voistinu Voskrese! Christos Anesti! Alithos Anesti!

Tha Crìosd air èiridh! Gu dearbh, tha e air èiridh!

Now that the good stuff is out of the way, let's talk about the bad....

We'll start with Pascha. There's not much to say because I wasn't able to go to the midnight service due to a massive migraine. I was able to go to the Sunday afternoon one today and that was great but I hate missing the midnight one.

As to the migraine, I have a pretty good idea of why it happened and that mostly involves carbs and sugar. A ton of carbs and sugar.

My original plan was to have a feast day today and enjoy myself. I blew that plan out of the water by starting to feast on Thursday and continuing until today. And I ended up feeling incredibly sick and overstuffed and just...sick. I don't even want to look at any more food, like, ever.

I don't know if it was the thought of having all that food in the house... actually it couldn't have been because it was in the house for weeks waiting for Pascha. Maybe it was the fact that I made a conscious decision to say, okay, until Monday I can eat whatever I want. All bets are off and I went with it. I pretty much gave myself permission to binge. Why do I still do that to myself???

It was a very poorly though out out and very bad decision and now I get to live with the consequences of that choice.

The scale will go up, probably by a lot. I feel horribly full and sick to my stomach. My head hurts, my joints hurt, my stomach feels awful and in general, I feel awful.

I haven't worked out out since Thursday, partly because of this binge and partly because my lower back hurts pretty badly from that freaking yoga DVD that I am NEVER doing again. Plus the headaches/migraine thing.

I am back on track as of right now, this moment, back with the low carb, the calorie counting, the healthier food but I know I have a lot of work to do to repair the damage from these last few days. Exercising starts up again tomorrow with Push/Pull Day B and cardio.

Basically, all I can do at this point in time is admit to my choices and move forward but it will be a long, long time before I do something like this again!

It's just not worth it.