Thursday, September 29, 2016

Week Two Low-Moderate Carb - Thursday Check-In (Month One)

Week Two Weigh-In:
09/29/2016:            -1.8 pounds
Total lost:               33.2 pounds
Current Weight:     196.8 pounds

Yes!! I'm down 1.8 pounds (after a lot of hard work) and this is my second week of weight loss in a row! I think I'm finally officially back on track!

I did up my carbs some and actually felt pretty good doing so right now my carb limit under a 100 but over 60 and this week that worked for me. I'm going to continue the same thing this coming week and see what happens on the scale on my next weigh-in day.

My cold is improving but hasn't gone away yet and it's been leaving me with some nasty, splitting headaches and chills so I'm not sure what will happen with the 5K on Saturday. It'll all come down to how sick I feel and what the weather is. And then I am determined to get back to the gym next week. I really miss it!

Today is also Charles' 4 year anniversary of being cancer free! He says we can't celebrate until he hits 5 years so one more year to go!

We also have our big anniversary trip coming up in two weeks so I need to start mentally preparing for that so that I can enjoy the food but not go crazy with it for the whole three days!

Tuesday, September 27, 2016

Carb Sensitivty and Dropping My Carb Amount - CONTINUED

So, it's been several days since I posted (red full post HERE) about dropping my carb amount to feel healthy.

Unfortunately I had a horrible "dizzy, lightheaded, feeling like I'm going to pass out" morning where I barely made it up the stairs and had to sit so my legs wouldn't give away, so obviously it's not all connected to carbs. A lot of it is but this gives me the option of still going slightly higher on my carb amount (still under 100) in order to bring in more veggies and fruit.

I'm guessing that a lot of this light headed/dizziness has to do with my blood pressure, especially as it's in the mornings when I first get up. And today I'm sick with a cold bug and didn't get much sleep so all that could have contributed to how I felt and still feel (slightly "off").

We've already played with my blood pressure meds months and months ago and, at the time, it helped but we may need to play with them more. I don't really know because I haven't talked to my doctor about it yet but I probably should soon :/

In any case, low carb will, of course, continue but I'll keep playing with it and adjusting as I see fit. I really want to make sure I'm getting in more healthy carbs and less protein bars and stuff but I think it'll take some time to sort it all out. I'm taking it day by day and figuring things out as I go. Plus I'm realizing that not every day has to have the exact same amount of carbs in it, some can have more or less depending on my needs and my exercise that day.

I am starting to see more and more that it's the quality of the food and what kind of food I'm eating more than just carbs or no carbs. Where those carbs are coming from and what form I'm eating them in from makes a huge difference!

Also, because of the cold bug I'm still not back in the gym but really hoping to be back soon and mentally preparing myself for my 5K this Saturday (and it's supposed to rain... ugh).

Sunday, September 25, 2016

Carb Sensitivty and Dropping My Carb Amount

For the last week, especially the end of it, I paid very careful attention to how I was feeling during and after eating.

When I posted on Thursday I was considering leaving my carb amount at about 100 a day but the more I listened to my body, the more I realized that it was still too much for me and I now totally feel like I have some serious carb sensitivity going on.

At first feeling like I was going to pass out, dizzy, lightheaded and so on was attributed to my messed up sodium but that has been fixed for over a year now and I still had days when I would go up our flight of stairs and have to sit down immediately because I felt like I was going to black out. I was still having dizzy days, nights when my stomach hurt to lay on my right side, days when my body felt heavy and exhausted, so I started to track all that and it really came down to what food I was eating. The more simple carbs I ate the worse I felt.

I could actually feel my body feeling weighed down and heavy as I ate a high carb meal. I was tired, lightheaded, sleepy and the more carbs I ate the hungrier I felt. As I've said before over and over again, the more carbs I eat the more I binge. The less carbs the less binging and I think this week was the last thing I needed to show me that I HAVE to go low carb/possibly keto (under 50 grams a day in total, less for net carbs).

This is what I've done for the last two days and I feel pretty good (outside of the headaches which will also get better with the low carb). Even going moderate carb isn't fully working well for me because I still feel unwell and like bingeing but I think that still depends on what kind of carbs I'm actually eating. There's a big difference in how I feel and how I want to binge depending on if I eat oatmeal with blueberries versus a blueberry turnover from the bakery. One makes me feel full and gives me energy and the other sets off my binge mechanism and leaves me hungry and wanting more.

So, now that I have a better idea of where my carb amounts need to be I need to start working on making sure I'm doing this in a healthy way and that the majority of those carbs are spent on veggies and fruit. I definitely want to experiment with more recipes as well so I don't get bored with the food.

Nothing that I really posted here is new to me or to my readers, I just feel like I finally experimented enough to know how I have to eat from now on. I'm sure I'll miss some high carb foods but I definitely won't miss feeling like crap after eating them!

And the weight I'll lose during this process will absolutely help me feel better about it. Maybe I can actually hit my goal weight in the next year!

Stayed tuned and find out!

Thursday, September 22, 2016

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

Week One Weigh-In:
09/22/2016:            -0.8 pounds
Total lost:               31.4 pounds
Current Weight:     198.6 pounds

Okay, so the scale actually went down by almost a pound. This is a good beginning. I was hoping for more but I need to remember that everything takes time and that my muscles are retaining water from starting a new, tough strength training workout.

I did well with food this week. I had two off days but the rest were tracked carefully and I ended keeping my carbs at about 102 grams a day (less for net). I also ate healthier and more homemade foods.

I'm going to keep going with the same food plan for this coming week and see what happens with the scale. I can always go lower on carbs if I have too but I'm really enjoying things like blueberries and sweet potatoes (and am really craving some watermelon) so unless the scale starts to go up again I'm going to keep going with this moderate/upper level of "low carb."

I am also loving being back at the gym and an actually looking forward to tomorrow's leg day (well, except for the lunges, I'm not looking forward to those lol).

And my 5K is in just over a week. Am I ready? Not at all but all I can do is push myself and do my best.

Wednesday, September 21, 2016

Wednesday, September 21st Workout - Pull Day A: Back, Traps, Biceps & Abs Plus Cardio

Sore from yesterday but in a good way. Tomorrow we have a lot of appointments going on including one at DHMC so my next gym day will have to be Friday for Leg Day A.

In a frustrating turn of events the zipper on my amazing, incredibly comfortable and amazingly supportive VS sports bra stopped working. It'll go into the zipper thing fine but won't zip up even when it's laying flat and not on my body.  Luckily I have another kind that I wore today but the support and comfort doesn't even compare and apparently it's fricking impossible to find the size I need online unless I want to pay $75 plus shipping for a $35 bra which I do not! So annoying!

Pull Day A: Back, Traps, Biceps & Abs Plus Cardio - 1 hour, 50 minutes

Warm-Up:
Treadmill - 10 minutes, distance: 0.42 miles, incline: 2, speed 2.6 - 2.7

Weights Workout: 1 hour:
Lat Pulldown Machine: 45 lbs - 12 reps, 50 lbs - 10 reps, 55 lbs - 8 reps, 50 lbs - 10 reps, 45 lbs - 12 reps

Bicep Curl Machine: 20 lbs - 12 reps, 22.5 lbs - 10 reps, 25 lbs - 8 reps, 22.5 lbs - 10 reps, 20 lbs - 12 reps

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

Standing Cable Row: 40 lbs - 12 reps, 45 lbs - 10 reps, 50 lbs - 8 reps, 45 lbs - 10 reps, 40 lbs - 12
reps

Seated Forearm Extension: 3 lbs - 12 reps, 5 lbs - 10 reps, 5 lbs - 8 reps, 5 lbs - 10 reps, 3 lbs - 12 reps

Dumbbell Upright Row: 8 lbs - 12 reps, 10 lbs - 10 reps, 12 lbs - 8 reps,  10 lbs - 10 reps, 8 lbs - 12 reps

Standing Hammer Curl: 8 lbs - 12 reps, 10 lbs - 10 reps, 12 lbs - 8 reps,  10 lbs - 10 reps, 8 lbs - 12 reps

Seated Forearm Curl: 3 lbs - 12 reps, 5 lbs - 10 reps, 5 lbs - 8 reps, 5 lbs - 10 reps, 3 lbs - 12 reps

Bicycle Crunch: 5 sets x 10 reps

Cardio - 30 Minutes Treadmill

Treadmill info from Fitbit:
time: 30 minutes, distance: 1.29 miles, resistance: 1-2, speed: 2.8-3.0 - calories burned: 251, steps: 3,178

Full Body Stretch

Tuesday, September 20, 2016

Tuesday, September 20th Workout - Push Day A: Chest, Shoulders and Triceps & Cardio

Wow. I am wiped out exhausted and I just want to go collapse but I need to start a cat portrait tonight and find the energy to actually shower :/

Most of my workout was in a pyramid format but I couldn't go above the lowest weight on the pulley raise so that was done in a pyramid format but at only 10 lbs and then I had to move the last triceps exercise I had planned to Push Day B because by the time I got to it my triceps gave up and were sobbing off in the corner ;)

It would have also been helpful had I not dropped both my phone (that I was using for music) and my water bottle on the floor while in the middle of the elliptical workout but luckily nothing was damaged.

Push Day A: Chest, Shoulders and Triceps & Cardio - 1 hour, 48  minutes

Warm-Up:
Treadmill - 10 minutes, distance: 0.40 miles, incline: 2, speed 2.6

Weights Workout: 1 hour, 7 minutes:
Chest Press Machine: 15 lbs - 12 reps, 20 lbs - 10 reps, 25 lbs - 8 reps, 20 lbs - 10 reps, 15 lbs - 12 reps

Tricep Weight Machine: 40 lbs - 12 reps, 45 lbs - 10 reps, 50 lbs - 8 reps, 45 lbs - 10 reps, 40 lbs - 12 reps

Pulley Raise: 10 lbs - 12 reps, 10 reps, 8 reps, 10 reps, 12 reps

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

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

Seated/Bent Over Raises: 3 lbs - 12 reps, 5 lbs - 10 reps, 5 lbs - 8 reps, 5 lbs - 10 reps, 3 lbs - 12 reps

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

Overhead Seated Tricep Extensions: 8 lbs - 12 reps, 10 lbs - 10 reps, 12 lbs - 8 reps,  10 lbs - 10 reps, 8 lbs - 12 reps

Cardio - 31 Minutes Arc Trainer

Arc Trainer info from Fitbit:
time: 31:23 minutes, distance: 0.58 miles, resistance: between 16 and 20, incline 8 - calories burned: 344, steps: 1,421

Full Body Stretch

Monday, September 19, 2016

Workout Changes

Today was insanely busy and complicated with all sorts of things that seriously frustrated me, none of which have anything to do with weight loss or the gym, so we're going to skip over them and talk about changes to my workout plan.

Basically, I'm going back to a workout I created when I first joined the gym instead of using the website I talked about a week or two back. While I do love her workouts, I'm not sure what's going on there with being charged in order to be able to use the workout plans (it changes depending on when I click on the website) as well as me wanting to stick to the same series of exercises throughout a six-to-eight week period instead of switching them around to be different every day.

Right now my plan is 2 Push, Pull and Leg days a week (plus cardio) with varying exercises on all the days to be repeated for about six to eight weeks and then I'll plan something else. I really like the idea of knowing exactly what exercises I'll be doing week to week and the fact I will know how to do them well plus that's the way I worked out at home.

I have tons of exercises and workouts bookmarked for the future and several books to work from so it's not like I'm likely to get bored but I like routine and I think I'll stick to this better.

So, tomorrow I'm looking at Push Day A (chest, shoulders and triceps) and I'm really hoping to go in the morning because, as of right now, I don't have anything else scheduled but with how my life works, we'll see what happens. Either way, I'll be there tomorrow unless someone is having an emergency or dying!

Motivational Monday

Sunday, September 18, 2016

Sunday Thoughts on Food

So I've been thinking about how I want to handle food and carbs this time around. The last time I did it I kept it under 50 grams of carbs (less for net carbs) but I ended up removing 99% of fruit and and most veggies and eating a lot of processed low carb food which, while it did lead to great weight loss, it also led to hair loss and just generally not being very healthy.

This time around I want to focus on health as much as weight loss (well, almost as much ;)) so I don't want to get rid of fruit and healthy, complex carbs (especially when I get back to my tough workouts) and I definitely don't want to do a lot of processed, precooked foods.

I love the idea of eating clean, healthy, homemade food and a lot of nutrients. This leads me to the thought that I may have to up my carbs over 50. I've done a lot of reading and research (surprise) and am still in the middle of a couple of really good books, so 50-100 grams of carbs is considered "liberal" low carb and up to 130 is still a type of low/moderate carb, just not keto (it has to be under 20-50 for that) so I may end up doing some liberal low carb while I figure out what works really well for my body, health and weight loss.

My main goal right now is to get rid of the processed carbs, all the junk and the crap food, and focus on the healthy stuff while still counting and tracking everything. I think I may have to play with the macro numbers for a few weeks, or more, to see where it takes my weight loss while still finding my way to actually being healthy.

I know I feel much, much better on low carb so I am definitely doing a version of it, I just need to figure out what version and it's going to take actual experimentation and trial and error to get to that point but I have time and I am determined to do this right this time around!

Thursday, September 15, 2016

Week Zero (the Beginning) Low Carb - Thursday Check-In (Month One)

Week Zero (The Beginning) Weigh-In:
09/15/2016:            +2.2 pounds
Total lost:               30.6 pounds
Current Weight:     199.4 pounds

Well, what can I say, at least I'm still under 200 lbs but I have gained back 9 pounds from my lowest weight so far this time around. And the gain stops here because this, this right here is why I've gone back to low carb. I WILL NOT regain any more weight! No way, no how and I really need to start feeling better so I can start working out again which I know will happen with low carb!

So far low carb is going well. Today is day 2. My head really hurts and I have to keep detoxing from the crap carbs and sugar for a good 5 to 7 more days, but I know that I'll feel a lot better in a week and I know the scale will be lower at my next weigh-in day as long as I stick with this.

I got lots of great low carb foods at the grocery store today and I did NOT buy any junk which is huge for me! I've got plenty of protein, plenty of veggies and some good, healthy carbs. All I have to do is make it and eat it (and track it).

I haven't been to the gym all week but I am fully planning on going tomorrow afternoon even if for a small workout. I want a full workout but something will be better than nothing.

I am feeling motivated again so that's a really good thing. I need things to start moving in the right direction again or else my health will keep getting worse.

Let's just keep moving forward!

Wednesday, September 14, 2016

Low Carb Official Day One

Okay, so, here we are. Again.

As is shown very clearly in this blog, I have gone back and forth on low carb, moderate carb, keto and counting calories for several months now trying to find the easy way to get through this.

Guess what I found out in that time?

THERE IS NO EASY WAY THROUGH THIS!

Yes, counting calories, counting and tracking macros, preplaning and preparing meals, weighing and measuring food, counting every last carb and gram of protein... it all takes work. Slow, tedious, irritating work. Sometimes it takes a lot of work and sometimes it comes easily but it all takes effort. That's just how it is.

There's no magic pill or magic trick. There's no quick fix. All there is hard work and effort and it pays off in the end, it really does. I just have to quit sneaking out for a carby break every day before I get to that end.

And without that effort I'm now less than a pound away from hitting 200 pounds again and I just can't do it. I won't do it. I refuse to go back to that.

And, again, without that effort, my chronic illness and pain is worse than in had been the whole time I was on low carb. I've blogged about that quiet a bit and you'd think I would have learned my lesson by now as to what works for my body and what doesn't but I guess I'm stubborn (that has nothing to do with being Russian or anything lol) and I have to keep learning.

So the plan, as of today, is to go back to the low carb plan that I was doing from last October to about May when I started to get looser with the plan and eventually fell away from it. Since it's mid-September I almost feel like I've come full circle and my new beginning is, once again, in the fall (which happens to be my favorite season).

The rules are simple: count calories, carbs, protein, fat, fiber and sugar. Track, weigh and measure food every day. Preplan meals instead of searching the fridge, or even worse, the store, for something when I'm ravenously hungry. No cheat days. There will be some special occasions, the first being our anniversary trip in mid-October but even on special occasions everything will get tracked and counted. And really make sure I'm getting in a lot of veggies!

Of course I will continue with my workouts (when the pain isn't stopping me) but the workouts are not the problem here.

So, that basically covers it. There is no more back and forth, no more changing my mind, no more indecision's, no more "let's try this instead." I know what I have to do to be successful and I will not ignore that knowledge anymore no matter what.

The time is now. Let's do this thing!

Sunday, September 11, 2016

"Where Were You When the World Stopped Turning..." (9/11 Post Reposted From Last Year)

Reposted from last year...

I was at home with the kids. The ex had moved out only a few weeks before so I was dealing with that, with finding out that I was married to someone who lied and cheated and treated me like crap but still hoping to make it work. Don't ask me why. It's not what this post is about.

He was coming over that morning to take his computer that I'd been using so I was waiting for him to show up.

Sometime after 9 am my Mom called me and told me to turn on the TV. She said a plane had hit one of the towers.

As I turned on the TV I was thinking it was a little plane, maybe a 2-seater. Someone had made a flying mistake and I hoped there wouldn't be too many causalities.

Even as I first saw the news I was thinking it was an accident. I think a lot of people thought that. Probably hoped for that.

And then everything changed as I watched the world we knew disintegrate before my eyes.

I watched the second plane hit. I watched as people fell from the building, the screaming, crying, blood covered faces, then suddenly it switched from New York to D.C, and I watched the smoke and destruction at the Pentagon and then it went back and I watched the towers collapse...and somewhere in there flight 93 hit the ground.

It was like watching a movie.

Like being in a dream.

It couldn't be real.

It could. not. be real.

But it was.

At some point in time the ex showed up and all I could think was, we're at war. We're under attack. How insignificant are our marriage issues when the world is coming to an end. Of course, they were significant enough to end the marriage but, once again, this is not about that.

I remember him unhooking his computer and refusing to hook my old one back up because he was busy. I even asked him because I had all of my online friends to help me get through this marriage thing...Cis, Tree, Patty...you guys know who you are and I needed you.

But he refused.

And somehow I got it back together, the TV still blaring scenes of death and destruction. Again and again and again.

It was unbelievable. I still remember the fear, the sadness...everything mixed up between the loss of my marriage and the loss of everything that was collapsing around us.

For months afterwards I read the stories and looked at the photos and videos that were repeated over and over again.

CNN had this thing where they posted a profile for every person lost. I read each one, refusing to miss any. I had to know more and more about the lost. Maybe because it was the only thing, the last thing, I could do for them.

I read about the married couple, 7 months pregnant who probably tried to get out together and never made it. Years later the husband was identified through DNA, I don't know if the wife ever was.

I read about the New York cities police officers and firefighters to rushed to their deaths believing that they could save someone and being lost in the process.

I read about those who were there on their first day of work, those who were there for their last, those who were late and missed the attack and those who were covering some one's shift and were killed. The final phone calls goodbye, the heroes of flight 93 and the heroes that have never been truly acknowledged.

The parking lots still filled with cars that will never be picked up by their owners again. The pregnant wives waiting at home for some shred of hope. The funerals, the pain, the young and the old and all those in between. They all, and so many, many more, were with me. And still remain with me.

Somewhere in a desk I have an issue of Newsweek with photos and articles that came out that week. I don't want to read it right now. I don't know when or if I will ever read it again but something compelled me to buy it. Maybe someday when the kids are older and have more questions I will pull it out and have them read it. I don't know. I guess we'll see.

I remember exactly what I was doing that day. I remember what I was feeling and what the world was watching along with me.

And I will never, never forget.

Saturday, September 10, 2016

Saturday, September 10th Workout - Shoulders and Abs Day

I wasn't able to get to the gym today but luckily for me my workout only needed dumbbells, a weighted ball, a yoga mat and a workout bench, all of which I have at home so I was able to get a great workout here!

The only thing I changed in today's workout was doing less reps and making the shrug into a dumbbell shrug.

Tomorrow I'm looking at Chest and Triceps day and I do need the gym for that (plus I need to do cardio) and there are a couple of exercises I need to switch out so I'm going to plan all that out tonight!

Shoulders & Abs Day - 1 hour, 10 Minutes

Warm-Up:
Light Upper Body Band Warm-Up

Workout:
Dumbbell Shoulder Press - 1 set x 14 reps, 3 sets x 12 reps at 8 lbs.

Dumbbell Lateral Raise - 4 sets x 16 reps at 5 lbs.

Dumbbell Front Raise - 4 sets x 16 reps at 5 lbs.

Dumbbell Bent Over Rear Delt Raise - 4 sets x 16 reps at 3 lbs.

Dumbbell Side Lateral to Front Raise - 4 sets x 14 reps at 5 lbs.

Dumbbell Shrugs - 2 sets x 16 reps at 10 lbs, 2 sets x 16 reps at 15 lbs.

Weighted 4 lb Ball Crunch - 1 set x 20 reps, 3 sets x 16 reps

Full Body Stretch

Friday, September 9, 2016

Friday, September 9th Workout - Leg and Abs Day and Info About My New Workouts

It feels really, really good to be working out again! I originally planned to do cardio too but I was so tired but the end of the workout that I moved it to tomorrow.

Now, about my new workout: a couple of weeks ago I came across an amazing website: www.fitnessfooddiva.com. This site offers a blog, meal plans, a recipe index, and most important to me, a fitness index where the site owner, Shannon, has created quiet a few workouts and has them all outlined for you with photos, a video, a printable sheet and basically everything you need for a preplanned workout. It's like having an online trainer and she is so friendly and fast with answering emails too when I had questions. And she looks incredible!

I really like her workout lineups (better than mine) so I decided to start using them beginning with the 10 WEEKS TO FIT plan at her suggestion.

Now this is important: I am changing her plan a little for every workout because there are some exercises I don't know how to do correctly yet (my trainer will teach me), some exercises that my back wouldn't be able to handle and some my body just isn't ready for, so the workouts you see outlined here on my blog are a combo and of hers and mine. If you want to see her originals please follow the links above that I have included!

I'm so excited about these workouts and I'm looking forward to learning from her and trying them all out over time but everything starts with the first step which was Leg day today! Tomorrow will be shoulders, abs and cardio!

Leg & Abs Day - 1 hour

Warm-Up:
Treadmill - 10 minutes, distance: 0.24 miles, incline: 1, speed 1.6 - 2.7.

Workout:
Leg Press Machine - 4 sets x 12 reps at 100 lbs

Leg Extension Machine -4 set x 14 reps: 2 x 40 lbs, 2 x 35 lbs

Leg Curl Machine - 4 set x 14 reps: 3 x 50 lbs, 1 x 45 lbs

Cable Hip Extension (1 leg at a time) - 4 sets x 14 reps at 20 lbs

Heavy Weighted Squat - 4 sets x 10 reps holding 20 lbs

Raised Feet Crunch - 1 set x 20 reps, 3 sets x 12 reps

Raised Feet Crunch Obliques - 4 sets x 10 reps

Full Body Stretch

Thursday, September 8, 2016

Thursday Weigh-In

Thursday Weigh-In:
09/08/2016:            +0.2 pounds
Total lost:               32.8 pounds
Current Weight:     197.2 pounds

Ugh, I almost forgot to post today due to headaches and feeling like crap so this is going to be short.

The weight is up a little, this has been a horrible week for food, junk and crap and an even worse week for exercise and an even, even worse week for stress so I am just not with it at all.

My plan for this coming week is to eat real food, watch the portions and calories and get myself back to the gym.

That's about it.

Monday, September 5, 2016

The Low Carb "Flu"

Ugh...the dreaded low carb "flu" is coming (or may already be here :/).

It's basically a "period of adjustment" when you cut way back on carbs and sugar and can end up with you feeling flu-like symptoms like fatigue, muscle cramps, headaches, dizziness and "brain fog."

I know it's coming and I know pretty much my own fault for going back to lots of carbs and crap but, yes, I am ready to deal with this and, yes, I know it's going to suck for a while, and, yes, I know I will feel great again soon!

I pretty much know what to expect by now and I know it will pass in about a week. In the meantime I can focus on good, healthy carbs, lot of protein and still getting myself to the gym.

I've also read that adding in more fat, water and salt can also help so I may give that a try this time around.

In the meantime, day 1 of low carb has gone really well food-wise and now I just need to stick with what I know works for my body so that I don't have to go through this again!

Motivational Monday


Sunday, September 4, 2016

Low Carb Here I Come... Again

So, basically, my body is not reacting well to eating carbs (and crap) again. The headaches and migraines are almost daily, my stomach is not doing well and there's a couple of other things that behaved much, much better when I was on low carb versus what I'm doing now. It's major TMI though and I don't want to put it on this blog at this time.

I also realized that it's now September (surprise!) and last year I started low carb for the first time on October 3rd and I still remember how great I felt doing it. My headaches went away, my joint pain was less, my stomach issues improved... and I was losing weight almost every week. I felt good and healthy so where did I go wrong?

Well, I got a burnt out, probably from eating the same things over and over again and I kept cutting out more and more fruits and veggies to lower the carbs. I replaced fruit with protein bars and veggies with, well, no veggies and I kept getting less and less nutrients.

So what am I going to do different this time?

I'm going to make sure fruits and veggies come right after protein. Veggies first and then fruit as dessert and part of a pre-workout meal (like a banana). I'm going to try a lot of new recipes to keep from getting burnt out and I'm going to keep track of how I'm feeling physically to see if it's working or not. I'm also going higher on carbs than originally. More of a low/moderate carb plan than keto but still keeping it under 100 grams of carbs a day and I will hopefully start losing weight again. But this is more than just weight loss, this is me trying not to feel like crap anymore.

It all starts tomorrow and I am ready for it!

Thursday, September 1, 2016

Thursday, September 1st Workout - Back Day

I got a great back workout in today even though I skipped the cardio portion because we're going to do a nature walk later this afternoon! Tomorrow I'm looking at shoulders and abs!

Back Day - 1 hour, 30 Minutes

Warm-Up:
Bands and walking in place

Workout:
Lat Pulldown Machine: 40 lbs - 12 reps, 45 lbs - 10 reps, 50 lbs - 8 reps,  50 lbs - 8 reps, 45 lbs - 10 reps, 40 lbs - 12 reps

Machine Assisted Pull Up: 150 lbs - 1 set x 10 reps, 3 sets x 4 reps

Seated Cable Row: 30 lbs - 12 reps, 40 lbs - 10 reps, 50 lbs - 8 reps,  50 lbs - 8 reps, 40 lbs - 10 reps, 30 lbs - 12 reps

Dumbbell Upright Row: 5 lbs - 12 reps, 8 lbs - 10 reps, 10 lbs - 8 reps,  10 lbs - 8 reps, 8 lbs - 10 reps, 5 lbs - 12 reps

One Arm Dumbbell Row: 10 lbs - 12 reps, 12 lbs - 10 reps, 15 lbs - 8 reps,  15 lbs - 8 reps, 12 lbs - 10 reps, 10 lbs - 12 reps

Bent Over Dumbbell Row: 5 lbs - 12 reps, 8 lbs - 10 reps, 10 lbs - 8 reps,  10 lbs - 8 reps, 8 lbs - 10 reps, 5 lbs - 12 reps

T-Bar Row: 45 lb Bar - 3 sets x 10 reps

Basic Plank - 1x37 seconds, 1x29 sec, 1x23 sec
going back and forth with
Superman with Heel and Elbow Squeezes holding 3 lb dumbbells - 3 sets x 10 reps

Full Body Stretch

Thursday Weigh-In

Thursday Weigh-In:
09/01/2016:            -0.2 pounds
Total lost:               33 pounds
Current Weight:     197 pounds

Well, the scale went down by a tiny amount but the most important thing is that it didn't go up!

This coming week my plan is simple, keep tracking calories and macros. Precook food to have after my workouts and workout with my new plan. I also want to get in some outdoor walks while the weather is good.

I'm absolutely loving the gym and I'm also loving the healthy carbs I'm slowly incorporating into my diet and I know that if I keep tracking and get the binging under control the scale will move down again.

I messed up my 30 days of tracking challenge several days into it but will be starting ti up again soon.

That's about all I have for now!