Thursday, June 30, 2016

Thursday, June 30th Workout - Push/Pull Day B - Back, Triceps, Shoulders, Chest & Abs Plus 5K Training

Today was a long and satisfying workout day. I actually made a little progress on my 5K training speed and tomorrow is a full 5K training day. That's all I have the energy to write lol.

Push/Pull Day B - Back, Triceps, Shoulders, Chest & Abs - 1 hour, 40 minutes

Basic Warm up

Workout:
Incline Dumbbell Press on Bench Pyramid - 5 lbs x 20 reps, 8 lbs x 15 reps, 10 lbs x 12 reps, 8 lbs x 15 reps, 5 lbs x 20 reps
going back and forth with
Band Row with  Black Band (15-20 lbs)- 4 sets of 22

Incline Dumbbell Pec Flies on Ball with 5 lb dumbbells - 5 lbs x 20 reps, 8 lbs x 15 reps, 10 lbs x 12 reps, 8 lbs x 15 reps, 5 lbs x 20 reps
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 rep x 14 sec, 1 rep x 13 sec, 8 reps x 12 sec

Superman with Heel and Elbow Squeezes holding 3 lb dumbbells - 4 sets x 10 reps

Plank - 28 seconds

Cool Down:
full body stretch

5K Training:
1.46 miles (3 minutes slow walk, 2 minutes fast walk)

Fitbit info:
time: 33 minutes, distance: 1.46 miles, steps: 3,556, calories burned: 238

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

Week Thirty-Nine Weigh-In:
06/30/2016:          - 2.4 pounds
Total lost:                40.2 pounds
Current Weight:     189.8 pounds

Finally!! I finally hit that 40 pound loss that I've been working on for 3 months! Now to keep going forward instead of backward.

My goals for this week are simple: stay within my calories and macros all week and exercise daily (if possible).

I did take my measurements again but nothing has really changed much so I'll give it a couple of weeks and try another time.

One of the exciting things that happened this week is that I could actually see a baby bicep forming and my Mom has commented that even without me flexing she can see a visible change in my arms which is awesome. I can also tell I'm making good progress because I'm upping something or adding more reps to some exercises almost every day that I work out. I'm still not doing great with the plank but I am practicing it way, way more often.

I also found another yoga DVD by the same person who does the one I use now so I ordered it and will check it out just to have something slightly different to do on yoga day.

My next short-term goal is to hit a 45 pound loss and hopefully that won't take as long as this goal did!

Wednesday, June 29, 2016

Wednesday, June 29th Workout - Relaxing Yoga Day - "Crunch: Candlelight Yoga" Plus Outdoor Walk

Today's workout went really well. I felt like I was stretching further and able to hold my poses better and the walk was a lot of fun!

Tomorrow I'm looking at my weigh-in day, my long workout day and 5K Training but we'll see what actually happens.

I'm also going to look into some more yoga DVDs by the same person who does Candlelight Yoga because I love her teaching style and I can't keep doing the same DVD every week.

I'm finding that when I don't work out I am jumping out of my skin and am completely wired after I do work out. It's like I suddenly have tons of extra energy and I'm not quiet sure what to do with it all.

Relaxing Yoga Day - 42 minutes:

"Crunch: Candlelight Yoga"

Outdoor Walk:

Fitbit info:
time: 50 minutes, distance: 1.73 miles, steps: 4,221 calories burned: 325

Tuesday, June 28, 2016

Tuesday, June 28th Workout - Full Body Stretch and Plank

Not feeling great today so I focused on doing a full body stretch and a couple of planks. You'd think my plank time would be improving but instead of getting lower which is not good. I'm going to keep working on it though!!

10-Minute Full Body Stretch

Plank:

1x24 seconds and 1x22 seconds

Monday, June 27, 2016

Monday, June 27th Workout - Leg Day - Thighs, Glutes and Hips

Leg day went really well today. Both the knee and the hip held up well with only a little bit of pain. I also added the plank but could only hold it for 32 seconds today :/

Leg Day - Thighs, Glutes and Hips - 55 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:
3lb dumbbell - 20 reps, 5lb dumbbell - 15 reps, 8lb dumbbell - 12 reps,  8lb dumbbell - 12 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:
3lb dumbbell - 20 reps, 5lb dumbbell - 15 reps, 8lb dumbbell - 12 reps,  8lb dumbbell - 12 reps,
5lb dumbbell - 15 reps, 3lb dumbbell - 20 reps

Heavy Weighted Squat holding 20 lb dumbbells - 4 sets of 12 reps
going back and forth with
Thruster Squat with 3 lb dumbbells - 2 sets of 12 reps

Plank - 32 seconds

Cool Down:
Full Body Stretch

Motivational Monday


Sunday, June 26, 2016

Sunday, June 26th Workout - Outdoor Walk and Plank

I ended up doing an hour long outdoor walk early this evening along with practicing the plank. Really hoping to be able to do Leg Day tomorrow!

Plank: 45 seconds

Outdoor Walk:

Fitbit info:
time: 60 minutes, distance: 2.25 miles, steps: 5,474 calories burned: 419

Thoughts on Food, Cheats, Goals and More...

So, to be perfectly honest I broke my "no cheating' thing yesterday and went over my calories and my macros.

I had some gelato and some apple pie. I did not eat an entire pint of gelato or an entire pie, or even half a pie. I had a suitable portion and I left it at that.

The big thing here is that I did NOT binge! I did not go crazy and eat everything in sight and I was able to put the food away and not go back to it and finish it off and that is huge for me!

So, I don't think I'm going to continue a formal "no cheating" thing. One of my long-term goals outside of the weight loss is to be able to eat in moderation and to find balance. Yesterday I had balance.

Does this mean that every day when I eat something high-ish carb I'll have that balance? No, sadly, probably not. I think I will have to work at it every day.

So what made yesterday different? Well, I agreed with myself (thank you self) that if I were to get those food I would have a small portion of it. I checked and double checked with myself that I wasn't buying it for a binge.

Honestly, normally on a cheat day, I know I'm buying food for a binge. I consider that cheat day to be a binge day and I buy numerous foods knowing I would be stuffing all of those foods into my body that day.

I think one of the differences was that this wasn't a cheat day. It was just a regular day where I decided to have something yummy and high carb. I wasn't buying this food to last one day and then that would be it until next week. I bought it because I wanted some of it. I did not buy it to eat all of it.

I don't want to have cheat days anymore because calling it a cheat day and considering it a cheat day opens up this... this thing where I know I'll be adding food that's "not allowed" for the rest of the week and so I eat and eat and eat. I don't want to have foods that are not allowed. I don't want to know that I can only have it on Thursday and so I must stuff down as much as I can.

I want to be able to take food like gelato or some chocolate or something, take a small portion, eat it, enjoy it, log it and move on. I want to be able to treat this kind of food as just that, a treat. Something that can occasionally be enjoyed in a small portion and then put away.

This is my ultimate goal and this is what I was able to to do yesterday. Now I just need to keep going.

On top of all this stuff, I've been having a lot of pain in my hip/thigh area and my knee is still acting up here and there so I haven't worked out in two days except to work on the plank. I should be up to a minute on the plank by now and I'm not so I'm adding it to most of my workout days as extra practice and today I was able to hit 47 seconds on the plank so I'm slowly getting there!

I'm really, really hoping to be able to do leg day tomorrow and to keep working on this food thing!

Friday, June 24, 2016

Friday, June 24th Workout -Accessory Day A - Calves, Shoulders, Forearms, Core, Glutes and Balance

The workout went well today outside of the sharp pain in my bad knee (which was in a Velcro knee brace and I was being very, very careful with it) but because of the knee I had to cancel the nature walk. That kind of sucks but tomorrow is Leg and 5K training day and I don't want to miss it unless I absolutely have to so I'm currently icing the knee and hoping for the best.

I also raised a few things in today's workout.

The dumbbells I'm holding during the calf raises went up from 10 lbs to 15 lbs each and forearm exercises, front raises and lateral raises were all moved up to the 5 lb dumbbells. It was definitely harder but I felt challenged again which is what I wanted!

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

Basic Warm Up

Workout:
Calf Raises with 5 lb ankle weights holding 15 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 5 lb dumbbells - 3 sets of 15
going back and forth with
Forearm In Front Extensions with 5 lb dumbbells - 3 sets of 15

Front Raise with 5 lb dumbbells - 1 set of 20 reps, 2 sets of 15 reps
going back and forth with
Lateral Raise with 5 lb dumbbells - 1 set of 20 reps, 2 sets of 15 reps

Glute Bridge/Hip Raises (with 30 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

Thursday, June 23, 2016

Thursday, June 23rd Workout - Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest Plus 5K Training

Today's workout went great and I finally started my official 5K training plan, only a week or two behind due to various circumstances :/

My plan is to do actual 5K training on Tuesdays, Thursdays and Saturdays (plus my one 5K Training workout day) and the rest of the time I'm planning on walking outdoors like I have been.

I also made some much needed changes to the push/pull day. My prone row really needed a higher weight but the way my dumbbells are, they get caught on the bench as I'm trying to lift them, so I changed it to a one-arm prone row to give myself space and upped the dumbbell to 15 pounds from 10 lbs. It takes a little longer but it's worth it.

I was also able to do more push ups against the sink and lower myself further to make them harder and my Superman exercise was changed to the one where I squeeze my heels and elbows while holding a 3 lb dumbbell. My plank still needs a lot of work though :/

And for the first time since I started walking in my good sneakers my feet did NOT cramp up!! I don't know if it's because I'm getting used to the sneakers or because of the vitamins I've added or a combo of both but I'm thrilled with it!

My plan for this coming week is to work out every day but we'll see what happens.

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 23 and 1 set of 20
going back and forth with
One Arm Prone Row with 15 lb dumbbell - 1 set of 20, 1 set of 16 and 1 set of 12

Behind the Head Dumbbell Extension with 10 lb dumbbells - 1 set of 12, 1 set of 10 and 1 set of 9
going back and forth with
Tricep Band Pull Down with green band (10-12 lbs) - 1 set of 15 and 2 sets of 12

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

Basic Plank - 1x28 seconds, 1x23 sec, 1x22 sec, 1x21 sec, 1x19 sec & 1x18 sec
going back and forth with
Superman with Heel and Elbow Squeezes holding 3 lb dumbbells - 6 sets x 10 reps

Cool Down:
full body stretch

5K Training:
1.34 miles (3 minutes slow walk, 2 minutes fast walk)

Fitbit info:
time: 31 minutes, distance: 1.34 miles, steps: 3,263 calories burned: 218

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

Week Thirty-Eight Weigh-In:
06/23/2016:          - 2 pounds
Total lost:                37.8 pounds
Current Weight:     192.2 pounds

Okay, so I'm back down the two pounds I gained last week and I worked really, really hard for those two pounds! From here on out I am determined to keep the scale going down and I will work just as hard, if not harder, this coming week to make sure the scale moves in the right direction.

I think that I'm also going to take measurements next week and see where I stand. I've been stuck there the same way I had been with the weight but I feel like things are much more under control now.

Today would normally be a cheat day for me and I have to admit that it was really hard to buy groceries and not buy a whole bunch of yummy, carby goodness that stared me in the face at every turn but I stuck it out and did what I was supposed to. I also ended up getting some yummy proteiny goodness but it's not the same.

I know that I want to find balance eventually to the point where I can have a carby treat, work it into my plan and enjoy it, but I'm not ready for that yet and I'm not quiet sure how to make myself ready for that so, like stated above, I'm going to keep doing what works.

Today also begins a new workout week for me and I'm looking forward to it! I think a couple of dumbbells and bands and/or reps will go up and that's great, because every time I move something up I know that my body is getting stronger and better!

Bring on the week because I'm ready for it!!

Wednesday, June 22, 2016

Wednesday, June 22nd Workout - Accessory Day B - Calves, Shoulders, Forearms & Abs

After my one day off I went right back to working out and actually finished out the workout week! Tomorrow starts the workouts all over again and is also my weigh-in day and I have high hopes considering how well I've been doing with exercise and food!

Also, for today's workout I raised the band pull band to the green one which is heavier than the blue I was using and upped the 3 lb dumbbells on the forearms to 5 lbs.

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 - 4 sets x 20 reps
going back and forth with
Band Face Pulls with Green Band (10-12 lbs) - 4 sets x 15 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 - 1x8, 5 lb DB - 1x10, 3 lb DB - 1x12
set three: 8 lb DB - 1x8, 5 lb DB - 1x10, 3 lb DB - 1x12
set four: 8 lb DB - 1x7, 5 lb DB - 1x8, 3 lb DB - 1x10

Seated Forearm Curl with 5 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, June 21, 2016

Taking the Day Off

I'm exhausted and sore today so I decided to take a day off from working out. I'm still on track for calories and macros but I need to remember that an occasional rest day is a good thing.

Today is also one week of no cheating under my belt and I feel good. Yeah, it would be yummy to just grab some ice cream and enjoy it but I haven't found an ice cream or other frozen desert in this area that's low carb, plus, I'm not messing up the 30 days!

In general the no cheating thing has gone well. I feel good, I'm not binging and I haven't been tempted to binge in the last several days. All of that is huge progress over what the last two months have been like.

This week the scale will probably show a regular drop into numbers I've gone back and forth with for the last two months (I'm guessing around 192-ish) but I'm hoping (and planning for) a drop next week as well which would be something new since all I've done for the last ten weeks is go back and forth and up and down. I just need to get it (and keep it) moving down. I'm also going to take measurements next week and will hopefully see some changes there too.

Monday, June 20, 2016

Monday, June 20th Workout - 5K Training/Cardio Day

Due to the heat I decided to do my 5K training/cardio day indoors with a 5-Mile walk Away the Pounds walk and I feel great. I got to stay very hydrated (had to refill my water water 3 miles in) and got to mostly stay in front of the fan.

I can remember the days when I was ready to collapse by mile 3 and now I could have kept going!

In fact, just in the 6 days that I've done no cheating and worked out almost daily, I feel amazing. Better during any binge or cheat day ever. I haven't had a headache in days, I have tons of energy, actually to the point where I'm having problems falling asleep, and I feel really up and positive and happy.

I still want to find balance with food, eventually, and be able to incorporate a dessert or something here and there but I need to work towards that. My current plan is to stick to this 30-day no cheating plan and keep working out as much as I can.

5K Training/Cardio Day - Leslie Sansone Walk at Home 5 Mile Fat Burning Walk

Fitbit info:
time: 1.06 minutes, distance: 4.5 miles, steps: 8,754, calories burned: 458

Motivational Monday


I absolutely love this!!

Sunday, June 19, 2016

Sunday, June 19th Workout - Push/Pull Day B - Back, Triceps, Shoulders, Chest & Abs

Wow... this workout took an hour and 40 minutes today, ten minutes longer than normal but I changed a couple of things to make them harder and, like I've been doing all week, really focused on making each set and rep count!

The things I changed were I added 3 pound dumbbells to the Superman exercise at the end and I made the dumbbell pec fly on the ball into a pyramid system like the dumbbell press is (you can see it all below).

On top of that my thighs still kill from leg day and, basically, I can not wait to chow down on some serious protein! Luckily Charles is bbq'ing so it'll be ready soon!

Tomorrow is a full official 5K training day so I'm either doing the entire 5K length on the bike path or one of the Walk Away the Pound DVDs depending on what the heat and humidity is like. Hoping for my thighs to hurt just a little bit less tomorrow!

Push/Pull Day B - Back, Triceps, Shoulders, Chest & Abs - 1 hour, 40 minutes

Basic Warm up

Workout:
Incline Dumbbell Press on Bench Pyramid - 5 lbs x 20 reps, 8 lbs x 15 reps, 10 lbs x 12 reps, 8 lbs x 15 reps, 5 lbs x 20 reps
going back and forth with
Band Row with  Black Band (15-20 lbs)- 4 sets of 20

Incline Dumbbell Pec Flies on Ball with 5 lb dumbbells - 5 lbs x 20 reps, 8 lbs x 12 reps, 10 lbs x 10 reps, 8 lbs x 12 reps, 5 lbs x 15 reps
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) -   4 reps x 8 sec, 4 reps x 7 sec, 2 reps x 6 sec

Superman with Heel and Elbow Squeezes holding 3 lb dumbbells - 4 sets x 10 reps

Cool Down:
full body stretch

Saturday, June 18, 2016

Saturday, June 18th Workout - Relaxing Yoga Day - "Crunch: Candlelight Yoga"

Holy crap does my body hurt from Leg Day but, like I keep saying, it's a good hurt so I know I'm doing it right!

I was very thankful for the relaxing yoga today and I totally love this workout DVD!

Tomorrow the plan is Push/Pull Day B which is my longest workout and walking.

Relaxing Yoga Day - 42 minutes:

"Crunch: Candlelight Yoga"

Friday, June 17, 2016

Friday, June 17th Workout - Leg Day - Thighs, Glutes and Hips Plus Outdoor Walk

Leg Day... oh, Leg Day, how much I dislike you :/ But I did it and I did did it well!

I've been working really hard on focusing on the right form and making every rep count and my body is feeling it!

I slightly changed the weights on the quad extension and hamstring curl to start with 10 lb ankle weights on each ankle while holding 3lb weights between my feet instead of no weights to begin with (and moved up to 5 lbs and 8 lbs from there) and also upped the weight on the heavy weighted squat from 15 lbs to 20 lbs.

I am SO going to hurt tomorrow!

Leg Day - Thighs, Glutes and Hips - 50 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:
3lb dumbbell - 20 reps, 5lb dumbbell - 15 reps, 8lb dumbbell - 12 reps,  8lb dumbbell - 12 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:
3lb dumbbell - 20 reps, 5lb dumbbell - 15 reps, 8lb dumbbell - 12 reps,  8lb dumbbell - 12 reps,
5lb dumbbell - 15 reps, 3lb dumbbell - 20 reps

Heavy Weighted Squat holding 20 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

30 Minute Outdoor walk

Fitbit info:
time: 30 minutes, distance: 1.05 miles, steps: 2,550, calories burned: 186

Thursday, June 16, 2016

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

Week Thirty-Seven Weigh-In:
06/16/2016:          + 2 pounds
Total lost:                35.8 pounds
Current Weight:     194.2 pounds

This two pound gain is fully and completely my own fault. I accept that and I take responsibility for it, but, outside of that, I am also doing something concrete about it.

As I wrote earlier this week I am doing the 30-days of no cheating again (today is day 2). I don't see another way to get this under control and it desperately needs to be back under control!

I feel like I've wasted 10 weeks of the scale going up and down when, if I had focused and done what I should have, I could have been a good 6-8 pounds lower by now. But it is what it is and I've done what I've done. There's no way to go back, all I can do is suck it up and move forward.

Now is the time to do that.

This coming week my plan is simple. Continue working out (preferably more often), track everything and stay within my calories and macros. That's it. It sounds so simple when you write it out but actually doing it is harder, especially because my body has gotten so used to cheat foods every Thursday (and an occasional Friday as well).

I also feel like I still have time to hit my goal of a 40 pound loss by the time we visit Sarah in mid-July so now I have 4 weeks to drop 4.2 pounds. It seems doable and that's what I'm working toward because it's good to have a goal.

That's all I have for now.

Wednesday, June 15, 2016

Wednesday, June 15th Workout - Accessory Day A - Calves, Shoulders, Forearms, Core, Glutes and Balance Plus Walking

Yes! I'm finally making progress beyond Push/Pull day A!

Today's workout went really well and I ended up walking up around the school by our house. My feet still cramped up but I'm sure eventually they'll get used to the walking in sneakers!

I also feel like I'm ready to move my front and lateral raises to 5 lb dumbbells instead of 3 lbs so that's what I'll try next time and I raised the weight on the glute bridge to 30 pounds in total from 25.

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 30 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

32 Minute Outdoor walk

Fitbit info:
time: 32 minutes, distance: 1.37 miles, steps: 3,324 calories burned: 225

Tuesday, June 14, 2016

Starting a New "30-Day of No Cheating" Tomorrow

I'm going to be honest. I need to do this. I HAVE to do this. The 30-day of tracking everything isn't helping because while I'm tracking, I'm still tracking crap. I want to go junk free for a full 30 days.

Now, I've done this before but I'm changing it up a little. The last time I did the no cheating I did last the 30 days and it didn't seem to make much difference but while I followed the rules, the rules were too lax.

For example, while I wouldn't allow "junk" I allowed non-junk which to me included high carb foods like good chocolate (like the really good kind) and things like that and, you know what, even the good chocolate adds up!

So I'm cutting out the crap and the junk. For the next 30 days I will focus on quality of food over quantity and it has to fit into my calories and carbs before I can have it. Protein is going to be a huge thing to focus on as well.

I realize that after my last 30-day no cheating experiment I wrote that I didn't want to do it again and that it it help me lose weight but I did learn a lot despite the fact that it looks like I need to relearn all of it again, and, like I said, I'm changing it. I noticed that toward the end of last time I was majorly overeating on non-cheat foods and I think the way to fix that is to make sure I get enough calories and nutrients for my body (especially the days I work out).

I also talked about how I can now handle junk food in small portions and things like that (you can read that post here "Thirty Days!!!") but I can't. Nothing I thought I had accomplished with those 30 days stuck at all and I'm honestly starting to think that I need to give up cheat days and junk food for good but I'm going to start with 30 days again because it's doable to me.

My goals are simple. I want the junk out of my life and out of my body. This whole weight loss/getting healthy thing isn't just about losing weight. It's about health, about getting stronger and faster, about teaching myself to eat for health and satiety and not for just filling myself up. I want more than to be thin, I want to be healthy.

I want to learn to eat a piece of fruit instead of a piece of chocolate. I want to know what it feels like to feel satisfied with a regular portion of food instead of 3 portions because I feel like stuffing my face. I want to learn to cook healthy meals at home instead of ordering out (although, outside of Dunkin Donuts coffee, we almost never order out anymore).

I want a healthy, strong and firm body and it all begins with little steps. Tomorrow's step is 30 days of no cheating, after that... the world!

Monday, June 13, 2016

Monday, June 13th Workout - Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest Plus Walking

It always feels so great to work out again and this time my goal is to do a full workout week this week so unless an injury happens I will make those workouts happen. My days will be planned around them instead of the opposite!

Also, for the 21 minute walk, I basically walked circles around my yard this time and I wanted to do 30 minutes but my feet cramped so horribly by minute 21 that I had to stop. Considering they started cramping by minute 3 I figure I held out as long as I could. I'm going to keep up the walking every day so that, hopefully, by the time the 5K actually comes around by October my feet won't hurt at all.

Tomorrow is Accessory Day A and my first 5K official training day!

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

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, 1 set of 10 and 1 set of 9
going back and forth with
Tricep Band Pull Down with green band (10-12 lbs) - 1 set of 12 and 2 sets of 10

Band Bicep Curl (to the front & to the sides) with red band (25-30 lbs) -1 set of 10, 1 set of 7 and 1 set of 6
going back and forth with
Concentrated Bicep Curls with 10 lb dumbbells - 1 set of 12, 1 set of 10 and 1 set of 8

Basic Plank - 1x34 seconds, 1x25 sec, 1x20 sec, 1x18 sec, 1x14 sec & 1x12 sec
going back and forth with
Superman - 1x44 sec, 1x34 sec, 1x30 sec, 1x25 sec, 1x21 sec & 1x20 sec

Cool Down:
full body stretch

21 Minute Outdoor walk

Fitbit info:
time: 21 minutes, distance: 0.86 miles, steps: 2,088 calories burned: 146

Motivational Monday


Thursday, June 9, 2016

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

Week Thirty-Six Weigh-In:
06/09/2016:          - 0.6 pounds
Total lost:                37.8 pounds
Current Weight:     192.2 pounds

Well, the scale moved down a little. Now I just need it to keep going down instead of back up! The lowest I've been in the last 8-9 weeks was 191.8 so if I could break that number I would be thrilled!

I did really well with tracking my food, calories and macros this week but not so well with exercise due to pain and then I threw out my upper back yesterday. It's already not as bad as it was yesterday so that's something but my hip is acting up more too so today I'm resting because Andy graduates tomorrow evening and I have to be able to go to that. Everything else is on hold.

My plan for this coming week is to continue tracking everything and staying within my numbers and everything else will depend on how my body feels.

It feels great to be on track with food but I really miss working out!

Monday, June 6, 2016

Sunday, June 5, 2016

Learning About Myself...

So today I went back through my blog again and carefully reread all the posts I made when I first started low carb and up until a few weeks ago, and I feel like I've learned quiet a bit about myself and how I was doing.

The first thing I noticed was how positive and upbeat I was. Full of hope and plans and, just, positivity. I was working hard and I knew it and I was seeing results from all that work. Pretty much the opposite of where I've been and how I've felt for the last several weeks.

Now, yes, I am bipolar and, yes, I need to pay attention to my moods in case my med cocktail has to be played with but I don't think I feel down because of the bipolar. I think I've been feeling down because I'm eating crap and barely working out and not losing weight anymore (the same 3 pounds up and down for eight weeks doesn't count as actual weight loss).

I saw that while I was doing "cheat days" over all those months where I was making progress, the cheats were minuscule. I wasn't eating any chips, no ice cream, no pastries, no junk, no donuts, no bread... none of that stuff. My cheat days then consisted of one small serving of either good chocolate or one small, rich bakery desert of some kind. And they were accounted for in my food tracker.

I did not spend all day stuffing myself with cheat food. Now, of course I already knew this and have been talking about getting back to that over the last few weeks now but rereading it and seeing it tracked reopened my eyes. I know what I have to do. I know what I have to plan for and I know what I shoudn't be doing. It just making it happen that's hard and it's hard because I've allowed it to get out of control.

I also saw that I planned very carefully for my macros, putting my protein and my carbs first and then working around them to make the rest fall into place. I didn't just grab food, I preplanned for all of it, days in advance at times. I also planned for several different kinds of protein a week so I wouldn't get bored with the same old thing and I focused on quality rather than quantity such as shrimp with a veggie and some cheese instead of a couple of slices of bacon.

Basically, I put a lot of time and effort into planning my food and that's something that's fallen to the wayside as well as I started choosing easy foods instead of actually taking the time to make a decent food plan come together.

And to go along with that, I ate way, way more protein than I've been eating the last few weeks and I think that made me feel full and kept me from overeating other things. I obviously need more satiating food, otherwise I wander the house and grab whatever.

I was also making a bigger effort with low carb veggies and really focused on making the carbs that I was eating healthy carbs.

As for exercise, we all know how well that was going and I've fallen off the wagon on that too and it sucks. Actually, this suddenly occurred to me as I'm typing, I'm probably down because exercise was giving me a med-free "up" and I miss it.

So, basically, this was what I needed, to reread how I did things and to find a way to do them again. I know what I need to do. I know how and I know why and I know when. I just need to suck it up, stop talking about it and just do it already!

Who's with me?

Thursday, June 2, 2016

Thursday, June 2nd Workout -15 Minute Full Body Stretch

Between my body being tired from yesterday, not feeling great and having a bunch of skin peel off of my blistered toe, today became a full-body stretch day. As long as I move my body in some way every day this month I will be happy!

I also tracked everything today like planned even though I went over the planned amounts. And by tracking I actually ate a lot less than I normally do on "cheat/feast day" so that was encouraging.

Tomorrow I'm planning for Accessory Day A and some kind of cardio!

Full Body Stretch - 15 Minutes

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

Week Thirty-Five Weigh-In:
06/02/2016:          + 0.8 pounds
Total lost:                37.2 pounds
Current Weight:     192.8 pounds

Up and down, up and down, up and down. So sick of this going on and on and on for about seven weeks now. Eventually I'm bound to start actually losing again and I think my 30-day June challenge should help a lot with that.

And, no, the inches haven't gone down either so I don't even have that as a back up. I'm just kind of stuck.

Like I posted yesterday though, I have a plan and it is in place and in progress so I'm going to go ahead with tracking and working out daily and see what happens.

Wednesday, June 1, 2016

Wednesday, June 1st Workout - Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest Plus Walking

I'm finally back on track with working out and it felt great!

I'm also changing my challenge a little... I decided that my 30-challenge should be tracking my calories and macros every day this month even on days I go over and working out every day even if the workout is just a 10-minute stretch

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

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

Band Bicep Curl (to the front & to the sides) with red band (25-30 lbs) -1 set of 8, 1 set of 7 and 1 set of 6
going back and forth with
Concentrated Bicep Curls with 10 lb dumbbells - 2 sets of 10 and 1 set of 8

Basic Plank - 1x30 seconds, 1x26 sec, 1x25 sec, 1x21 sec, 1x19 sec & 1x20 sec
going back and forth with
Superman - 1x42 sec, 1x38 sec, 1x35 sec, 1x30 sec, 1x27 sec & 1x26 sec

Cool Down:
full body stretch

45 Minute Outdoor walk

Fitbit info:
time: 45 minutes, distance: 1.54 miles, steps: 3,756 calories burned: 250