Wednesday, August 31, 2016

Wednesday, August 31st Workout - Chest & Abs Day Plus Cardio

Wow! I am exhausted. I spent a little over 2 hours in the gym working on my chest with some abs and cardio thrown on. I think it may go a little bit faster once I'm used to the work out but I fully plan on about 2 hours at the gym six days a week.

I went with pyramiding the work out: basically upping weights and lowering reps as I did each exercise and I think it went really well. It was hard and it was exhausting but it was totally worth the work! Tomorrow I'm looking at Back day and Cardio, hopefully in the morning after we buy groceries!

Chest & Abs Day - 1 hour, 20 Minutes

Warm-Up:
Arc Trainer - 10 minute warm up -0.26 distance: 1.38 miles, resistance: 2 minutes resistance on level 16, 2 minute resistance on level 18 - repeat, calories burned: 47

Workout:
Chest Press Machine: 15 lbs - 12 reps, 20 lbs - 10 reps, 25 lbs - 8 reps,  25 lbs - 8 reps, 20 lbs - 10 reps, 15 lbs - 12 reps

Pec Fly Machine: 25 lbs - 12 reps, 40 lbs - 10 reps, 55 lbs - 8 reps,  55 lbs - 8 reps, 40 lbs - 10 reps, 25 lbs - 12 reps

Rear Delt Machine: 25 lbs - 12 reps, 40 lbs - 10 reps, 40 lbs - 8 reps,  40 lbs - 8 reps, 40 lbs - 10 reps, 25 lbs - 12 reps

Dumbbell Flat Bench Press: 5 lbs - 12 reps, 8 lbs - 10 reps, 10 lbs - 8 reps,  10 lbs - 8 reps, 8 lbs - 10 reps, 5 lbs - 12 reps

Dumbbell Flat Bench Fly: 5 lbs - 12 reps, 8 lbs - 10 reps, 10 lbs - 8 reps,  10 lbs - 8 reps, 8 lbs - 10 reps, 5 lbs - 12 reps

Dumbbell Flat Bench Pullover: 5 lbs - 12 reps, 8 lbs - 10 reps, 10 lbs - 8 reps,  10 lbs - 8 reps, 8 lbs - 10 reps, 5 lbs - 12 reps

Incline Dumbbell Press: 5 lbs - 12 reps, 8 lbs - 10 reps, 10 lbs - 8 reps,  10 lbs - 8 reps, 8 lbs - 10 reps, 5 lbs - 12 reps

Incline Dumbbell Fly: 5 lbs - 12 reps, 8 lbs - 10 reps, 10 lbs - 8 reps,  10 lbs - 8 reps, 8 lbs - 10 reps, 5 lbs - 12 reps

Ab Crunch Machine: 50 lbs - 12 reps, 55 lbs - 10 reps, 60 lbs - 8 reps,  60 lbs - 8 reps, 55 lbs - 10 reps, 50 lbs - 12 reps

Dead Bug: 6 sets x 5 reps a set

Cardio Day - 30 Minutes HIIT on Arc Trainer

Arc Trainer info:
time: 30 minutes, distance: 1.06 miles, resistance: 3 minutes resistance on level 16, 1 minute resistance on level 18, incline 8 - repeat, calories burned: 211

Full Body Stretch

All Sorts of Things

I realized that I haven't been posting much lately besides memes and workout updates so here is a general fitness/diet update...

1) With a lot of research and guidance from my trainer I have created a new weight training workout for myself (well, let's be honest here, I took preplanned workouts and edited them to make them work for me lol).  For the next 6 weeks or so so my workouts will consists of 6 days a week split into separate body parts except for abs which will be incorporated into every other day. The plan is as follows...

Chest & Abs day plus cardio and stretching
Back day plus cardio and stretching
Shoulders & Abs plus cardio and stretching
Triceps plus cardio and stretching
Legs/Glutes plus cardio and stretching
Biceps/Forearms & Abs plus cardio and stretching

Each day has between 9 and 11 separate exercises using machines and free weights and is set up so that I can still have a day for gentle yoga. I actually spent most of the weekend creating a visual document for this workout that I'll be taking to the gym with me so I can see exactly what I'm supposed to be doing and my trainer has gone over the exercises with me that I didn't know how to do so I am set to go!

I'm really excited about this and can't wait to get started today and then in about six weeks I'll create a whole new workout (I have a lot of preplanned ones already ready to go!).

My gym times are still being figured out but I'm just going to have to take that one day at a time. I want to go after dropping Gabriel off at school but that can only be done on days when I have no work and no other appointments or plans. Luckily I can go in 24/7 so I can always find a few hours, I'll just have to plan carefully.

My trainer (should I just start using her name at some point in time? LOL) has also teamed me up with another woman who trains at this gym so we can inspire each other and work out together when our schedules connect so that's pretty cool! It's always great to have someone there to push you and vent with you!!

Moving on to food, I'm doing okay with that. I messed up my daily tracking challenge so I guess I'm starting fresh with that? I want to get 30 days of daily tracking under my belt so I'm back to that goal with today being day one.

I am finding that the urge to binge is way, way lower now that I've re added healthy carbs into my diet. I still have days when I eat crap and that needs to stop because my doctor sort of lectured me on that... if it's crap or "junk" food it does NOT belong in my body and, yeah, I agree with him but sometimes you just need some ice cream. Not an an entire pint of ice cream but just a little! So, I still have a lot of work to do with food but I am definitely seeing some good progress even if the scale isn't showing it yet!

I think that about covers it! I have found that I am so much more positive and happy when I go to the gym and that the exercise endorphin's have definitely started kicking in so I am joining for good and I actually can't wait to go and work out this afternoon!!

Friday, August 26, 2016

Friday, August 26th Workout - Cardio - 40 Minutes Arc Trainer

I seriously worked my butt off on this thing today, not only moving around the resistance but the incline as well!

Tomorrow morning I have the weight machines for 2 hours and then a day off.

Cardio Day - 40 Minutes HIIT on Arc Trainer

Arc Trainer info:
time: 40 minutes, distance: 1.24 miles, resistance: 3 minutes resistance on level 16, incline 8, 1 minute resistance on level 20, incline 10 - repeat, calories burned: 249

Stretch

Thursday, August 25, 2016

Thursday Weigh-In

Thursday Weigh-In:
08/25/2016:            +1 pounds
Total lost:               32.8 pounds
Current Weight:     197.2 pounds

So, the scale is up by another pound.

Now, I can make all sorts of excuses for this: I was away for the weekend and wasn't able to track food, I just started a really tough new workout that's making my muscles retain water, I'm still messing around with getting used to more carbs.... etc, but the truth is that I ate crap. I ate a lot of crap and that's why I gained weight.

I'm not going to lie about this. I did what I did and it is what it is. I just need to find a way to reign it in. I absolutely refuse to hit 200 pounds again. Just refuse to!

I decided to think about what I could do to stop with all the crap eating and I came up with something I've talked about doing for a while but have never actually done. Track absolutely everything I eat. I know that if I have to write it down and track it then I won't eat it. It's really that simple. And to go along with that, if I don't buy it, I can't eat it.

So I'm going to do a 30 day challenge where I track everything I eat every day. No excuses. If I eat something unhealthy or a large portion or anything, I HAVE to write it down and be honest about it. I think that's really going to make a difference for me.

Between that and being at the gym now, I'm almost looking forward to seeing what the scale will show next week.

Thursday, August 25th Workout - Full Body Weight Training

Today's workout was basically the same as Monday's only with me being more knowledgeable and reorganizing the weight machines in a more correct order. I also played with different weight amounts and noticed that I was able to up the weights on a few of the exercises.

I also now understand why my trainer recommends healthy carbs and our or two before working out. I don't think your stomach is supposed to growl during a workout and then be hungry enough at the end to consider eating anything and everything you see!

Full Body Weight Training - 2 hours, 10 Minutes

Arc Trainer - 10 minute warm up -0.25 distance: 1.38 miles, resistance: 2 minutes resistance on level 15, 2 minute resistance on level 18 - repeat, calories burned: 45

Band warm-up - 5 minutes

Basic Plank - 1x38 seconds, 1x25 sec, 1x24 sec
going back and forth with
Superman with Heel and Elbow Squeezes holding 3 lb dumbbells - 3 sets x 10 reps

Chest Press Machine - 3 set x 15 reps: 1 x 25 lbs, 1 x 20 lbs, 1 x 15 lbs

Lat Pulldown Machine - 3 set x 15 reps: 1 x 45 lbs, 2 x 40 lbs

Rear Delt Machine - 3 set x 15 reps: 3 x 25 lbs

Pec Fly Machine - 3 set x 15 reps: 3 x 40 lbs

Chin Assisted Pullup - 1 set x 10 reps, 2 sets x 5 reps at 150 lbs

Bicep Arm Curl Machine - 3 set x 15 reps: 1 x 25 lbs, 2 x 20 lbs

Tricep Extension Machine - 3 set x 15 reps: 2 x 40 lbs, 1 x 35 lbs

Leg Press Machine - 3 set x 15 reps: 3 x 100 lbs

Leg Extension Machine -3 set x 15 reps: 3 x 30 lbs

Leg Curl Machine - 3 set x 15 reps: 1 x 50 lbs, 2 x 45 lbs

Hip Abduction Machine - 3 set x 15 reps: 3 x 55 lbs

Hip Adduction Machine - 3 set x 15 reps: 3 x 55 lbs

Seated Calf Raise Machine - 3 set x 15 reps: 26 lb bar plus 5 lbs weight on each side

Ab Crunch Machine - 3 set x 15 reps: 3 x 55 lbs

Full body Stretch

Wednesday, August 24, 2016

Wednesday, August 24th Workout - Cardio - 40 Minutes Arc Trainer

The first full day of cardio at the gym went well. I went with the Arc Trainer:

"...The Arc Trainer, is scientifically tested to be gentler on your joints, burn 16% more calories than an elliptical, and is stronger and more durable than the leading ellipticals. On the Arc Trainer, the legs travel in a biomechanically correct path of motion. There’s less stress on the knees and more activation of the glutes and hamstrings."

I really liked it and will definitely be using it a lot!

Tomorrow my plan is the 2 hours on the weight machines and to start a fresh week of healthy, real eating and tracking everything.

I know the scale is still going up and I know it's due to my overeating. I just need to get it under control again and I know I can do it, I just have to try harder!

Cardio Day - 40 Minutes HIIT on Arc Trainer

Arc Trainer info:
time: 40 minutes, distance: 1.38 miles, resistance: 3 minutes resistance on level 15, 1 minute resistance on level 20 - repeat, calories burned: 267

Stretch

Tuesday, August 23, 2016

Tuesday, August 23rd Workout - Cardio - Outdoor Walk

My day has gotten busy with some unexpected things so I got in a 31 minute outdoor walk in the hospital parking lot while my Mom had her appointment. I was shooting for longer but they got her in sooner than planned. Also did a full body stretch!

Tomorrow my goal is cardio at the gym!

Also, holy crap does everything hurt from yesterday but in a good way and I can't wait to do it again!

Outdoor Walk:

Fitbit info:
time: 31 minutes, distance: 1.23 miles, steps: 3,005, calories burned: 189

Full Body Stretch


Monday, August 22, 2016

Monday, August 22nd Workout - Full Body Weight Training

Wow... my entire body feels like jello and I can just imagine how much I will hurt tomorrow but at the same time I feel great!

This week's workout plan is 3 days of body weight training on weight machines with another 3 days of cardio. Next week we'll start to break the workout plan up into body sections and more free weights and bands with cardio.

So today I had a bout 45 minutes of my trainer showing me how to use everything in the gym and how to do the various machines, then I did a 10 minute warm up on the Arc Trainer (an cross-trainer elliptical with skiing-like motions), about 5 minutes warming up with bands, 10 or so minutes doing the superman and plank and the rest of the time was spent on weight machines. I am exhausted but I loved it!

The next two days will be cardio because I need my 2 hour weight workouts to not be on the days that I work!

Full Body Weight Training - 2 hours

Arc Trainer - 10 minute warm up - moving levels and incline up and down every minute (I didn't log the details but will next time)

Band warm-up - 5 minutes

Basic Plank - 1x37 seconds, 1x28 sec, 1x28 sec
going back and forth with
Superman with Heel and Elbow Squeezes holding 3 lb dumbbells - 3 sets x 10 reps

Seated Calf Raise Machine - 5 lbs weight on both sides - 3 set x 15 reps

Leg Extension Machine - 25 lbs - 3 set x 15 reps

Leg Curl Machine - 40 lbs - 3 set x 15 reps

Chest Press Machine - 15 lbs - 3 set x 15 reps

Lat Pulldown Machine - 40 lbs - 3 set x 15 reps

Bicep Arm Curl Machine - 15 lbs - 3 set x 15 reps

Tricep Extension Machine - 30 lbs - 3 set x 15 reps

Ab Crunch Machine - 50 lbs - 3 set x 15 reps

Leg Press Machine - 100 lbs - 3 set x 15 reps

Rear Delt Machine - 25 lb - 3 set x 15 reps

Pec Fly Machine - 40 lb - 3 set x 15 reps

Hip Abduction Machine - 40 lb - 3 set x 15 reps

Hip Adduction Machine - 40 lb - 3 set x 15 reps

Chin Assisted Pullup - 150 lb - 1 set x 10, 1 set x 5, 1 set x 3

Full body Stretch

Motivational Monday

Thursday, August 18, 2016

Thursday Weigh-In

Thursday Weigh-In:
08/18/2016:            +.04 pounds
Total lost:               33.8 pounds
Current Weight:     196.2 pounds

Okay, so my weight is up by less than half a pound since last week but it is significantly down from what it it was Sunday/Monday so I'm seeing this as a win or at least a tie.

I also decided to get rid of the weekly count because I just kept restarting it at week 1 and it was irritating me.

This week my plans are to get through this coming weekend the best I can and track the best I can since a lot of things will be homemade and there won't be any serious workouts until Monday.

Monday I have a training session at the gym where I'll learn a whole new weeks or workouts... wooohooo! And then from Monday on I plan to workout at the gym and do whatever I'm trained too.

I also want to get back to our nature walks really badly but I need to rethinking my footwear because my awesome workout sneakers have to be indoor sneakers now (I cleaned them) so I need something new for the walks.

As for food I'm going to continue going the way I did this past week (excluding cheat days) and keep going on without Dunkin Donuts. In fact, today I am 6 days Dunkin Donuts free! Woohoo!

Now to start planning and packing for the weekend!

Wednesday, August 17, 2016

What I've Been Doing...

So, I've noticed, and I'm sure my readers have as well, how much I've been undecided over what to do with food and I don't blame anyone if they've gotten annoyed with all the back and forth I've been doing between carbs and low carb, healthy, clean food, calories, protein... blah, blah blah.

Last I posted on this I decided to stick with low carb but after my last four day "cheat day" (hah!) I realized something had to change and maybe if I'm less deprived of carbs during the week then maybe I won't have a ton of crazy cheat days.

So I have been adding healthy carbs to my diet since Monday and I feel good. I'm not eating junk carbs, more like veggies, sweet potato, some fruit, things like that and I've let in a really yummy Organic cherrios-type cereal that only has 6 or 7 ingredients and keeps full and happy.

And the scale is moving down which is what really surprised me. Now, it's moving down from the weight it was after the 4 cheat days, not after the weight it was last week so I still have a gain over that but I'm giving it time. Plus who knows what it will show tomorrow.

I'm basically taking it one day, one food, one meal at a time right now. I'm done making grandiose statements about how I HAVE TO DO low carb and that's all that works for me or I will ONLY eat clean from now on or anything like that. I've been as sick of this back and forth as I'm sure you all have been and I don't want to do it anymore so I'm going slowly, making good choices, tracking everyhting and taking it one day at a time.

And you know what I've lost in these three days? The urge to binge. I'm sure it's hanging around here somewhere and will show up when it'll be least appreciated but tomorrow is my normal "cheat" day and I don't feel like cheating. In fact, I want to eliminate the cheat day because I'm allowing some rich foods into my diet so there's no reason to cheat. I can't eat a "cheat food" if it's just food and I can have it any time I want it and by opening up that door I suddenly don't want it so badly.

I'm still counting, weighing, measuring and preplanning all my food. I'm staying within a certain calorie goal and I'm still watching the carbs and protein, I'm just opening up the numbers and, right now, it feels good.

This coming weekend I'll be with some great friends for the weekend outside of Boston, some of which I haven't seen in years and there will be a lot of food. We've already coordinate what food to have, what to make and I know how to keep my portions on track but it may be tough to actually track a lot of what I'll be eating so this will be interesting but I'm sure I can make it work and then when I come back I get to go to the gym!!

I have a session set up with my trainer for Monday at one and I'm very excited and, maybe, just a little bit scared lol.

In any case, my plan is to just go slowly, figure things out as I go and not obsess over every little thing.

I think I can make this work.

Wednesday, August 17th Workout - HIIT Cardio

It felt great to get on the elliptical again. It was hard and I was soaked in sweat when I was done but it felt good to work that hard! I wanted to do more than 30 minutes but my lower back was starting to protest so I stopped before I hurt myself.

And I can not wait to get into the gym on Monday!!

Cardio Day - 30 Minutes HIIT on Elliptical 

Elliptical info:
time: 30 minutes, distance: 0.583 miles, resistance: 2 minutes resistance 1, 30 seconds resistance 4 - repeat, stride: 1.054, laps: 3, calories burned: 209

Stretch

Sunday, August 14, 2016

Trying Something New...

... well, newish. I joined the local Snap Fitness gym! Unfortunately I misread the website and now I have to wait seven days for my access card to come before I can go on it any time when I thought it would be immediate. I talked to the woman in charge and she did say I can still come in during regular open hours but I'm not sure how that will work with my schedule this week and with the access card I can go in 24/7.

I did this for several reasons. While I love working out at home I need something more right now. I feel like I need more of a challenge and I'm getting a little restless and bored at home. This will open up way more machines, weights and cardio for me and the best part is that my trainer works there! I already have a gym training session set up with her in a week!

I also like the option of going in at any time that I want, the fact that it's small, clean and friendly and it's not too busy (at least not the times that I've stopped by). And air conditioning will really be useful right now plus with fall and winter coming, having a treadmill and recumbent bike and all sorts of thing available in place of nature walks will be awesome!

The only negative is that I won't have workout photos for Instagram anymore because I'm not asking gym people to take my pic while I work out lol. At home Gabriel takes them but he won't be at the gym so I'll have to figure out another way to post the workouts.

They also have "Fitness on Demand" which is virtual classes that are offered 24 hours a day and if I get hurt my membership can go on hold until I'm better so it works all the way around for me!

And, at the same time, during bad weather or really busy days I can still work out at home if need be so the equipment I have now won't go to waste.

Other than that, the other thing I can have going on is that I'm still not back on track and the scale is moving up again. I'm terrified of how much closer it's coming back to 200 and I REFUSE to hit that number again.

I just need top take this one day, one hour and one meal at a time right now.

Thursday, August 11, 2016

Week One (Again) Low Carb - Thursday Check-In (Month One)

Week One Weigh-In:
08/11/2016:            0 pounds
Total lost:               34.2 pounds
Current Weight:     195.8 pounds

Well, this can be considered progress. I didn't lose any weight but I didn't gain any either. I'm doing great with low carb and no junk (although it's only been 4 days) and also doing great with exercise and I know if I keep going the scale will eventually go down.

My plan for this week is to keep with low carb, working out and cooking more homemade foods. I'm also definitely starting to feel better again and I think it all comes back to what I'm eating.

That's about all I have for now.

Wednesday, August 10, 2016

Wednesday, August 10th Workout - "Crunch: Candlelight Yoga"

I don't think I will ever not love this DVD and after yesterday's leg day (yes, I am massively feeling it today) it was nice to just do gentle yoga and stretching!

Relaxing Yoga - 42 minutes:

"Crunch: Candlelight Yoga"

Tuesday, August 9, 2016

Tuesday, August 9th Workout - Leg Day - Thighs, Glutes and Hips

Leg Day was hard. Really, really hard but in a good way. I did have to drop most reps and my resistance band went down by one difficulty for the monster walk but other than that it went well. I am so totally going to feel it tomorrow though so I'm really looking forward to the stretching, relaxing yoga.

I also made a healthy dinner today! Homemade Garlic Parmesan Baked Shrimp and mashed turnips. Tons of protein and very little carbs and I'm feeling really good!

Now I just need to work cardio back in and hopefully the scale will start sliding back down again!

Leg Day - Thighs, Glutes and Hips - 55 Minutes

Basic Warm Up

Workout:
Dumbbell Swings holding 10 lb dumbbell - 4 sets of 15
going back and forth with
Monster Walk (21 steps each way) using red band (25-30 lbs) - 4 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 - 4 sets of 12 reps

Cool Down:
Full Body Stretch

Monday, August 8, 2016

Monday, August 8th Workout - Accessory Day A - Calves, Shoulders, Forearms, Core, Glutes and Balance

Woooo!! I'm back baby! It felt amazing to work out even though I had to lower some reps. I wanted to do the elliptical too but I was starting to feel a twinge in the shoulder blade area and I'm not about to mess with that! Tomorrow is leg day and some kind of cardio.

I'm also back on track with food... real food (80% of the time or so), low carb and watching calories and I've decided to do "no junk August" starting today which should help me get my weight and my general health back on the right track!!

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 - 4 sets of 12

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 - 3 sets of 15 reps
going back and forth with
Lateral Raise with 5 lb dumbbells - 3 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

Motivational Monday

Saturday, August 6, 2016

I'm Entitled to Change My Mind at Any Time...

Okay, here we go and, yes, I know I go back and forth a lot but this is the only way I'll figure out what I need to do.

Actually, I already know what I need to do. I just need to actually stick with it and do it!

So for the last few weeks I've done a lot of binging, some calorie counting and only a couple days of low carb and I hate the way I'm feeling.

I'm exhausted, I have no energy to work out, my head hurts, my stomach hurts, my body and head feel heavy and I'm just not with it and my mood is dropping pretty badly.

Now, of course not all of that is from eating carbs but I don't think they help me. I miss how I felt when I was actually doing well with low carb. I go back in my blog and read posts where I feel great and full of energy. Where my headaches went away, my stomach felt good, there was almost no bloating and so on and on and on.

I miss that and I want to feel it again. I do feel burnt out on low carb but I feel burnt out from how I was doing it... the unhealthy way. Sure in the last two days I had a little spaghetti and a little bread and, yes, it was delicious but it didn't make me feel good. It didn't give me energy. It didn't do what protein does.

And, for me, the most important things that low carb helped with... I rarely binged. Like I've written before, it's like low carb turned the binging switch off in my head and the last two weeks it's been turned back on and the more I do it the worse it gets. Just the last two days of calorie counting and eating a high amount of carbs, all I can think about it downing a pint of ice cream and anything else I can find. Low carb helped me with that so why am I turning away from it?

I have several posts that I keep reading rereading. This one HERE  is six weeks into low carb where I talk about food, how I'm feeling and how much low carb has helped against junk and binging.

In this one HERE (just a few days after the previous one) I talk about how I'm doing low carb step by step and how it's working for me.

In this ONE I talk about needing some support with sticking to low carb and I got tons of help and advice from my friends with an update HERE.

And in this ONE I talk about why I'm going back to low carb just like I am now.

Those are the blog posts that make me want all of those feelings back. The control that I had, the energy, the weight and inch loss, I want it all and I know how to get it so why am I trying something else?

I don't want to experiment anymore. I just want to go back to what I know works and make me feels good so that's what I'm doing.

I'm still working on the healthy, homemade food part, it's just going to be low carb food. Tomorrow will be day 1 and this coming Thursday will be week 1 again (like it has been for the last few weeks).

I may be burnt out on low carb right now but I think it's because I keep eating the same stuff over and over again and I'm pretty sure that when I expand my recipe and food options that I will feel much better about it!

I know what makes me feel the best and I refuse to sabotage myself yet again. And now I know what I need to do to stick with what works... I need to reread my blog posts, think about how I felt and then suck it up and keep going. Not even homemade bread is worth how I'm feeling!

Let's do this thing!

Friday, August 5, 2016

Friday, August 5th Workout - Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest

Yay for working out!

I went slowly and carefully and had to lower my weights on the prone row from 15 lb dumbbells to 10 lb dumbbells as well as lowering almost all my reps but at least it went well!

I also had to cut 3 sets from both the plank and the superman because they were the only two exercises making my shoulder blade act up and I figured better safe than sorry but other than that it went well.

I'm hoping to wake up relatively pain free tomorrow and be able to continue my work out week.

I also did great with food and calories today!

Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest -  48 Minutes

Basic Warm up

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

Behind the Head Dumbbell Extension with 10 lb dumbbells - 1 set of 12 & 2 sets of 10
going back and forth with
Tricep Band Pull Down with green band (10-12 lbs) - 1 set of 16, 1 set of 14 and 1 set 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 - 1 sets of 12 & 2 sets of 10

Basic Plank - 1x20 seconds, 1x22 sec, 1x20 sec
going back and forth with
Superman with Heel and Elbow Squeezes holding 3 lb dumbbells - 3 sets x 10 reps

Cool Down:
full body stretch

Thursday, August 4, 2016

Week One (Again) Real Food - Thursday Check-In (Month One)

Week One Weigh-In:
08/04/2016:            +1.8 pounds
Total lost:               34.2 pounds
Current Weight:     195.8 pounds

This is bad. Really, really bad. I haven't weighed this much since mid-February and I refuse to gain back any more!

This whole week has been up and down. I did a day or two of natural food, then a couple days of low-carb (which I feel like I am SO burnt out on) and then I got hurt and just ate whatever and we can all see the results of that.

I do have food, groceries and meal plans for the next tree days for healthy, clean, good food in reasonable portions so that should help a lot. The majority of my carbs will be coming from veggies and fruit and I have decent protein planned as well but the focus is going to be natural, good, real food and quality over quantity.

I'm also in the process of reading a couple of books that can really help me including one I've been meaning to get to that's called "50 Ways to Soothe Yourself Without Food." I absolutely need that and seeing the nutritionist next week will hopefully bring it all together for me.

I'm also in the middle of "The French Don't Diet Plan: 10 Simple Steps to Stay Thin for Life" and while I don't agree with all of it (I definitely need to count calories and measure my food) it has wonderful ideas, suggestions and recipes for eating, whole, real, clean food!

The pain in my back is still improving. It's at about a 3 at it's worst which is a thousand times better than what it was two days ago but I'm not sure of where my workouts stand right now. I'm going to wait to see what my trainer suggests before I do anything with it.

So, I guess I need to stop talking about getting back on track and just do it before things get even worse!

Wednesday, August 3, 2016

It's Getting Better...

the pain is lessening. It's already better than yesterday and even than this morning. Now is when I start thinking about when to start working out again and what workouts to do so I don't aggravate the injury. Obviously it'll need another day or two, depending on how it feels tomorrow, but I like to think ahead.

I'm also ready for the next few days of food. I'm getting groceries tomorrow and I have three days of meals planned out and everything will be prelogged into My Fitness Pal before it goes into my mouth. The meals will be real, "clean" and homemade, with leftovers remaining for future lunches.

Once those three days are done I'll shop and plan for the next three and so on.

I doubt the scale will show a change tomorrow since it's been at the same number all week but not changing is better that going up so I shouldn't complain about it.

But the best part is definitely not being in incredible pain anymore though. Yay!

Tuesday, August 2, 2016

So Much Pain...

I'm not even sure what I did. The area around the left shoulder blade hurts horribly. It was only twinging yesterday and all I did was a stretch and the plank but I'm starting to think that was a mistake.

It didn't help that I had a bunch of things to do today and the more I moved and drove the more it hurt until it got to an 8/9 in pain even from just taking a deep breath.

I put some heat on it and that helped for a while before the pain came back. I'm overflowing with wonderful Advil right now so it's not as bad as even an hour ago but it still hurts.

I really miss my workouts but I don't know what will help and what will just make things worse. I don't want to damage it any further but maybe I can take a walk tomorrow? Although I do have to work which means I'll be moving my arm. I guess I can hope it suddenly stops hurting overnight but I'm not holding out much hope for that.

This whole thing just really sucks. I'm falling further and further away from my fitness and weight loss goals instead of getting closer and it's incredibly frustrating but even if I can't do my full workouts right now I can at least control what goes in my mouth.

But, basically, this sucks and I'm really frustrated and down right now.

Monday, August 1, 2016

Monday, August 1st Workout - Full Body Stretch & Plank

I had all these workout plans for today but I feel like absolute crap. My head hurts, I feel like throwing up, I'm exhausted and, basically, probably detoxing from carbs and sugar again. One of these days I will learn and actually stick with what works for me and not need to detox constantly but those days haven't come yet :/

It did feel good to stretch and I am doing great with food (calories and macros) so that's something. In the meantime I'm going to keep stretching and walking (when it's not raining) but I really can't wait until I can do my regular workout again. Let's hope tomorrow's the day!

10-Minute Full Body Stretch

Plank:

1x34 seconds, 1x27 seconds & 1x19 seconds

Motivational Monday


Yes!! This is exactly what I needed to read today and I AM working out today no matter what! It's time to get back on track!