Friday, December 30, 2016

Starting Fresh January 1st!


I changed my mind and decided to start low carb fresh on January 1st. This still counts as week 0, I just won't lose as much weight as I would have starting yesterday.

Also, there won't be any binging but I may eat some carbs... and it's not really up for discussion. I'm just being accountable here for the choices I am making :)

Thursday, December 29, 2016

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

Week Zero Thursday Weigh-In:
12/29/2016:            +1.8 pounds
Total lost:                   28 pounds
Current Weight:       202 pounds

Okay, so as you can see my weight went up and I'm starting fresh again. This is because my Christmas cheat day turned into 4 cheat days as I went. I don't really have any good excuses for this. Once those carbs hit my system, even though they felt under control, I still went a little carb crazy and now I have to start again but, hey, this is going to be the last time for a long time.

The one major change that I noticed is that even though I had cheat days, I didn't actually binge to the point of feeling really sick so that is some progress and I also learned some important things.

I went 8 days of strict low carb and 14 days without cheating and what I discovered was that I can live without cheat foods and still be happy with my life. Yeah, the first week is hard as it always is and, yeah, I have go through that again but I'm going to think  of it as my atonement for my carby sins lol.

I know now that I can go without cheat foods. I know now that I can have cheat foods and not binge like crazy, but it still sets me off to eat more carbs so I know now exactly what I have to do. And I know now that I can succeed. The thing that messed me up was allowing cheat foods back in on Christmas Eve and Christmas Day even if they were a smaller amount.

What it comes down to is that I can't cheat at all. Not right now anyway. Maybe in six months or a year I can allow one special, higher carb meal but I'm not about to risk my weight loss success on some carby foods again.

From here on out I eat what fits my plan which is 50 and under total grams a day and if I want to celebrate my birthday with some special food, it will be a low carb food.

That's just how it has to be right now and I am ready for it!

I know I can do this and I will do this.

Just watch me!

Monday, December 26, 2016

Time to Get Back On Track!

Okay, the holiday's are mostly over (New Year's is still coming but I'm not going off plan for that) and it's time to be back on track!

According to the scale I'm up two pounds but I know a lot of that is sodium from the Chinese food and bloat from the carbs. As long as I'm back under 200 on Thursday I'll be happy!

I did something really great for myself yesterday and I tracked the entire day including all off the off-food that I ate! I have never done that before!

I did end up taking two days "off" as originally planned instead of one but by tracking everything on day 2 (and I really wish I had tracked on day 1) I ate much, much less than I would have without the tracking. That's also how I know these two pounds aren't a real regain!

I'm fully back on track today both with low carb and with calories and I plan to keep going with this, well, pretty much indefinitely at this point. I have no more cheat planned at all and I'm now on Day 17 of no binging, and, actually no cheating because these past two days were planned holiday food days and not real cheats!

This is the first time in many, many years where allowing myself to "cheat" or have off plan foods did not lead to a binge and I'm very proud of myself and happy with this. I think, in part, this was due to not having weekly cheat days because it allowed more time for my body to get used to healthier, low carb food, partially because of tracking everything and partially because maybe I'm finally making some headway with this whole binging thing. I don't know but it's great and I will hopefully keep going this way.

Now, yes, of course a part of me would love to have another day off and would love to have some more desserts but it's just not going to happen because I how great I feel on low carb and I'm not giving that up for a quick shot of some yummy flavor. And I definitely noticed how with only two days of upped carbs my headache is back!

So, anyway, there is no cheating planned for New Year's or for my birthday and I'm fine with that. My mini-weekly rewards are going to be movies rather than food. I have pages and pages of movies on my Amazon wish list so once a week for a movie will be perfect!

Also, I definitely want to start working out this week but today my head and ankle were acting up pretty badly so I'm hoping to start tomorrow. We'll see what happens!

I think that's all I have for now but let's get this going again!

Motivational Monday

Saturday, December 24, 2016

Christmas Weekend Food and Thoughts

Merry Christmas Eve everyone!! I hope everyone has a fantastic Christmas Eve and Christmas Day!

Today was my first day of going over my regular calories and carbs in 8 days and first day "cheating" in 14 days (but it's Christmas weekend so it's not real cheating) and I feel a little weird.

We have some desserts and we ordered Chinese today instead of tomorrow (I want to be back on track tomorrow if possible). I was able to stomach some dessert and barely 1/4 of my plate of Chinese food before I got uncomfortably full and just... done. Like, I have all this food in front of me and I honestly don't want it and that feels very, very weird to me but in a good way.

Seriously, when do I NOT want Chinese food and when do I leave so much food on my plate?! Did two weeks of no cheating change my appetite and stomach enough to not overeat? I have the option to fully enjoy all this food and I did enjoy it but I just don't want any more of it.

I still have cheesecake in the fridge that hasn't even been open yet that I've been saving for ages now (frozen) but I'm not even sure I want any of it. Maybe a bite if anything. And I'm really looking forward to going back to low carb tomorrow. What is happening to me???

And I can't believe I'm actually saying and meaning all this stuff. Maybe I've actually made some real, true progress with cheating and binging and learning some limits? Maybe this is a real beginning of beating this binging demon once and for all?

I really hope so and I guess we'll see what tomorrow brings!

Thursday, December 22, 2016

Thursday December 22nd Check-In

Thursday Weigh-In:
12/22/2016:            -3.2 pounds
Total lost:                29.8 pounds
Current Weight:     200.2 pounds

So, this has been a great week for weight loss but even so I'm slightly disappointed that I didn't make it back to onederland this week :/ I am very likely to be there next week, but, of course, that kind of depends on the effects that Christmas Day has on my body.

I am definitely doing well with the low carb now. I think the worst of the detox and cravings are over and I'm getting into a good place plus I feel good mentally about it. I don't feel like I'm doing low carb for a little while or that I'll be switching plans anytime soon or that I'm reconsidering low carb constantly or hating it. I feel good and I feel like I'm truly back on plan and will be staying there and that's a great feeling!

Today is also 13 days with no cheating or binging and exactly 7 days of low carb which is great for me to stick to! I'm definitely going to keep going with this (outside of Christmas). Every now and then I consider adding in small cheats once a week but I know better than that because I know that will set off my binging and bring back the cravings. Maybe, eventually, I can have a "cheat" snack or meal or something once a month but once a week just won't work for me unless it's a low carb "cheat." So, basically, there will be no cheat days outside of some very special occasions like Christmas.

The plan for this coming week is to continue to do what I'm doing now with food and start to add exercise back in. My back is doing better but my right ankle keeps going weak and giving away at random times so I think I need to start wearing ankle braces again and just deal with it.

In any case, it was a great week for weight loss and I know it's going to continue as long as I keep working as hard as I have this past week!

Tuesday, December 20, 2016

Checking In On a Freezing Tuesday

I am doing much, much better today (and yesterday wasn't bad either).  The depression seems to be letting up a little, the cravings have gone way, way down, I have more energy and I'm less than half a pound away from being under 200 pounds again!! There's a good chance I might be back in onederland this week which will be the first time I'd be under 200 lbs since October!

I realized yesterday that the reason Sunday was so hard for me was because it was day 3. Like, I knew it was day 3 and the title of the post was "day 3" but it somehow didn't connect in my head that it was actually day 3... I hope that makes sense. Anyway, it probably didn't connect because I would have killed for even a small taste of bread at the time, but, like I said, things are better. Day three is always the hardest and worst day for me when restarting low carb so my feelings totally made sense.

Today is day 5 low carb and this is when things start to get easier with cravings and such. Today is also 11 days cheat and binge free! That's pretty major for me. I do plan of relaxing on Christmas and fully enjoying out traditional Chinese food and maybe some dessert but I don't consider that cheating because it IS Christmas and I will NOT binge. I don't care what I have to do down to locking myself in my bedroom and telling the kids I'm not allowed into the kitchen... there will be NO binging and as soon as Christmas Day is over it's right back to low carb! I'm hoping that one day doesn't make me feel like I'm detoxing all over again.

I also have no other cheat days planned after Christmas and I won't be counting Christmas in my count of cheat-free days. I have been thinking about my birthday and maybe getting some really good seafood prepared in a low carb way. That way I still get to enjoy a special meal but it will be low carb and fit into my plan... I mean my lifestyle!

So, basically, I'm doing well and I'm actually looking forward to getting on the scale in the mornings. The next step is to add exercise back in. My back is still twinging so I may give it several more days to relax but I really, really want to start working in the 10,000 steps a day thing because that doesn't hurt my back.

I just need to get up and do it!

Sunday, December 18, 2016

Day Three Low Carb - This is So Hard

I'm having a really hard time with low carb right now. I know I'm in the middle of detox again and I know this is best for me and I know I will feel healthy and lose weight and generally feel great in less than a week but it's really, really hard right now.

I'm still really down and depressed and I've only had a couple of non-depressed days since my meds were changed so I'll be calling my shrink again tomorrow but I refuse to make myself feel better with food this time, despite how tempting it is.

I'm tired, my back hurts, my head hurts and my whole body aches. I don't know if I'm getting sick and dealing with carb detox on top of that or if it's just carb detox. I feel miserable and I'm being snappy and annoyed with everyone around me.

I'm craving carbs like crazy, especially really good bread, but I know I can't have any if I want to make this work.

This is probably the worst it's going to be since I'm sticking with low carb from here on out and maybe I can stop detoxing all the time only to give in and start again.

The thing that's really keeping me going right now is knowing that it will get better, in, probably under a week. I just need to make it until then.

Hopefully in a few days I can post about how great I'm starting to feel!

Friday, December 16, 2016

I Decided I Needed a Short-ish-Term Outfit to Inspire Me

So, I decided that having an outfit to work towards that wasn't all the way at the end of my weight loss goal would be really encouraging to keep me going so I picked this red dress that I found at a rummage sale.

It's a size 12. The bare area at the back where you can see my bra is supposed to be zipped up and my chest doesn't really fit into it at the moment 😳😂 but I was actually shocked I could get it on at all! Anyway, once I can comfortably wear this one I'll pick something else!

I'm including photos (of course) despite how bad I look because I can look forward to knowing I will be able to wear this at some point in time and look great in it!

And today I restarted low carb/keto and I am ready to do this and truly get back on track!

Bring it on!


Thursday, December 15, 2016

December 15th Thursday Weigh-In

Thursday Weigh-In:
12/15/2016:         +1.4 pounds
Total lost:              26.6 pounds
Current Weight:    203.4 pounds

So despite all my hard work this past week, despite 5 days of being binge/cheat free I'm up 1.4 pounds. Yes, I had to make up for the binging I did at the start of the week but this is just disappointing.

My kids keep telling me to go back to keto because it worked for me and maybe I should. I know that worked the best me for out of any weight loss I have ever tried... ever, and I felt amazing on it. It's just so hard to say goodbye to bread again.

I am really proud of myself for sticking to the no cheating or binging (today is day 6) and I plan to keep going with that.

I'm also keeping track of how I feel after eating a bunch of carbs versus eating a bunch of fat or protein and while fat and protein wins out every time I still need to figure the carb thing out.

In other news, my back still hurts really badly and I don't know when I can work out again outside of some gentle stretching. Plus I haven't even started the whole 10,000 steps a day thing yet and I really need too.

I think that's all I have for now.

Wednesday, December 14, 2016

And This Is Why I Don't Do Workout DVDs Outside Of Cardio Ones...


My back hurts very, very badly after yesterday's DVD. At about between the shoulder blades and down a little and more to the left. It didn't hurt right after the workout but does now. Hurts to even take in a deep breath.

This is exactly why I've avoided the DVDs for all this time and I've learned my lesson.

I'm going back to my traditional workout as soon as it feels better.

Tuesday, December 13, 2016

Tuesday, December 13th Workout - Upper Body & Cardio DVD

So, in between bad headaches/migraines (no thanks to the changing barometric pressure) and feeling like I wanted to switch things up a little I decided to do something different for my workouts for now.

I went back to some of my DVDs and decided to do them again. Since the toning/pilates/yoga-whatever segments are between 10 and 20 minutes each (today's was 15 minutes) I was also able to tack on 20 minutes of cardio before my ankle started acting up.

I'm not sure how long I'll do DVDs for, maybe take it a week or two at a time, and I know it's not as tough or as long a workout as I normally do but I'm pretty happy to be playing with them again.

I'm also not planning any serious, heavier weights and bands with DVDs because I already have a great workout for that. I'm mostly looking at yoga, pilates (I own lots of pilates), some basic, light weight toning, possibly some ballet/barre moves and whatever else sounds good to me at the time.

Upper Body & Cardio Workout: 35 Minutes Total

“Denise Austin Body Makeover Mix - Firm Upper Body" - 15 Minutes

“Leslie Sansone Just Walk - Walk Off Fat Fast” - 20 Minutes Easy Burn:  Fitbit info: time: 20 minutes, distance: unknown because I logged the wrong workout choice on Fitbit, steps: 2,252 calories burned: 186

Sunday, December 11, 2016

"Numbers..." CONTINUED

So... something really interesting occurred to me that probably should have when I was making the original post about this but didn't... anyway...

...in my last post I averaged the calories and carbs and then divided them by the non-cheating days every week and counted all of those BUT what happens if I include the cheat day amounts?

Now, I can't really do that officially because I did not track what I ate and how much of it on cheat days (because if I don't log it it didn't happen, right?). Anyway, let's say I wanted to add them in to figure out my entire, complete average for the week. Knowing what I know of how much I probably ate, I would have averaged way, way, way more than 30-50 grams of carbs a day and way, way more calories.

So does it make a difference of how much I eat a day versus how much I eat in a week? Does the weekly average overrule the daily numbers or do daily numbers win out? Isn't it great when your brain won't stop circling the same questions over and over again? No, wait, that might just be my brain right now :/

Anyway, I think I need to keep experimenting with carbs and other macros (but I'm pretty satisfied with my calorie amounts) without cheat days being involved. Luckily for me there won't be any more cheating until Christmas (or else I owe Gabriel $20) and ever then, it's not a huge, binging cheat, it's just Christmas which gives me another 14 days to play around, keep track and see what happens. It helps that I weigh myself every day just to see how it's going (I only count it once a week though).

Oh, and I do NOT want to go back to cheating after Christmas. I need to get rid of the whole cheating/binging mentality and I am working on it. I just may need more help than just me which is why I should probably call my therapist sometime soon (that and the depression that is still hanging on).

Moving on, the last two days have been low calorie and low carb but I think tomorrow I may up the carbs just because I really want some sweet potato and some green veggies and berries.

I'm also hoping to be able to start working out again because the migraine is finally settling down but we'll see what happens tomorrow.

And so... the experimentation with food continues but, hey, I find all this stuff really interesting so I'm good with it and hope you guys are too!

Friday, December 9, 2016

Numbers... Some Interesting Findings and Thoughts!

So, normally I'm not a big numbers fan. I've never been good at math (and let's not even talk about things like statistics). I'm much more of a humanities, arts, writing type of person but I've been thinking a lot about what it was that made me so successful with low carb from October 2015 when I first tried it through April-ish of 2016 when I fell of the wagon and am still trying to find my way back on it.

So I took some time and went through my blog week by week, looking at every weigh-in day and how much I lost or gained. I then coordinated (maybe not the right word) this with My Fitness Pal for each week and wrote down, week by week, how many cheat days I had, how many calories I took in a day and how many carbs, both regular and net, and I've discovered some interesting things.

I had a cheat day every week that I tracked (I tracked 20 weeks). Some weeks I had more than one day. One of the things I found was that I lost more weight on the weeks where I had one cheat day and when that cheat day was the first day at the start of the week. There were four weeks where I had two cheat days where I still lost weight but it was a small amount.

But even more interesting, I found that almost every week I had one very low calorie day. Not a fast but under 1,000 calories, usually in the 800 range and I lost weight on every one of those weeks. I also double checked back in the blog and I felt really good on those weeks. I've done some reading on intermittent fasting so this is a really fascinating finding to me.

As for carbs, I averaged carbs in the 40's for whole carbs and net carbs of the lower 30's on the weeks that I lost weight and, once again, I felt really great those weeks, especially the weeks where I had healthy veggie carbs. I also saw that I did go up on carbs on the weeks that I had really tough workouts but, once again, they were more veggie carbs and not things like bread, chocolate or desserts.

But it's also interesting that even on days where I had one cheat day I usually lost some weight. Of course the less cheat days there were, the more I lost. 

I started all of this today because both yesterday and today when I had something high carb (like a bagel this morning... big mistake) I felt really unwell, lightheaded, sick, dizzy and just out of it... like I was in carb fog kind of thing.

The biggest thing I regret looking over all the info I tracked down was that I didn't track cheat days and I really wish I could look back and see what and how much of it I ate on those days.

So, obviously low carb is what works for me (which of course I already knew and wrote about numerous times). Not necessarily keto but I think it's close because the average net carbs were right around 35 net and I think that counts as keto? Anyway, it's really cool to be able to look back and see all that information right at my fingertips. I could have kept going and looked at more weeks but I just wanted a general idea of things and I got it!

So what does this mean for me? Well, low carb is where I should be if I want to be successful and I now know the calorie and carb amounts that help me lose the most weight and leave me feeling the healthiest but I still need to up my veggies and things like that, especially on workout days.

This doesn't really change a much of the plan except that I want to back off the idea of 100 grams of carbs a day and go back to 50 and under as long as I can fit some good servings of veggies into that. I don't want more bagels, not after how I felt this morning, and they're really not that great for me anyway and I bet they didn't have nearly any of nutrients that I needed.

I'm basically going to keep playing with the plan as I go. When I plan my food days, at least for the next week or two, I'm going to build my days around veggies to make sure they come before something like a small piece of chocolate. I'm also going to make sure that my highest carb meal will come about two hours before a workout and plan for a good chunk of protein after the workout and then I'm going to keep taking it day by day.

Despite seeing that I was losing weight with cheat days I still want to cut way back on them. Maybe not fully cut them out but work them into my plan instead of throwing the entire day away and I'm going to start tracking the cheat days because this stuff is fascinating to look back on!

I don't really feel like I'm majorly changing the plan, I'm just tweaking it a little here and there based on the information I found and figured out. But just imagine how much more info I could have gotten if actually liked numbers and spreadsheets and all that stuff lol.

I say bring on the week and let's see what happens!!

Thursday, December 8, 2016

December 8th Thursday Weigh-In

Thursday Weigh-In:
12/08/2016:         +0.6 pounds
Total lost:                28 pounds
Current Weight:     202 pounds

So, despite all my hard work this past week I'm up 0.6 lbs. I blame this partially on the two binge days last week and my muscles retaining water from starting to work out again.

I had planned to work out today but I'm dealing with a nasty headache so I'm not sure that will happen.

My goals for this coming week are pretty much what I outlined in yesterday's post. I'm going to keep working out and tracking calories and macros but my carb amounts will be going up. I've stocked up on a lot of veggies and some fruit and have several meals planned out so it should work out okay.

With any luck I'll actually lose weight by next week.

Wednesday, December 7, 2016

Rethinking the Plan...

Okay, so I make plans but I always leave a space to evaluate and edit the plan as I go and it's time to edit.

I've had a good week with sticking to low carb and a great week with exercise BUT I am wiped out exhausted and drained and I don't think I'm getting enough complex carbs for the workouts I'm doing.

In the past my trainer has suggested complex carbs about two hours before working out and then protein after working out and when I tried it in the past it's worked really well for me until I stop following the plan and start binging.

On top of that, while I've done great with carbs this week, I haven't done well with health or nutrients. The majority of my calories and macros have come from protein shakes and protein bars. There has been no fruit and very little veggies and I just feel unhealthy.

I know the goal here is to lose weight but I don't want to end up losing a ton of hair again and I don't want to do it in an unhealthy way. I want to find my way to health and weight loss, not just dropping pounds by eating a lot of processed stuff.

And considering how I felt by the end of the awesome yoga workout yesterday, I definitely need more something... more calories, more carbs, more protein... I don't know, but I was so exhausted it was hard to keep my arms up over my head for even the stretches.

So here's where the editing comes in: on the days that I workout seriously using weights I'm going to allow my carbs to get up to about 100 grams a day (or so) but they have to be healthy carbs with a lot of lean protein and veggies involved.

I'm going to do what my trainer suggested with the before and after exercise macro breakdown and I'm going to keep my calories at about the same as before.

I want to keep prepping my food but I also want to make healthier choices. I do NOT want to keep relying on the shakes and bars. I want real food. Actual good, healthy food.

On the days that I don't work out my carbs will probably be lower but we'll see as I go.

Like I've said numerous times, simple junk carbs make me want to binge but if I can stick with following the correct number of calories and carbs on low carb I should be able to make myself do it on a higher carb plan. And even if I crave junk and want to binge, this does NOT mean I HAVE TO binge. I need to deal with this and find a way to learn to be healthy no matter how many carbs I'm eating.

So, I won't be doing keto anymore and I'm not even sure if what I'll be doing is considered low carb... maybe moderate carb, but that's what I want to try with my food.

As for my exercise I've very happy with what I've been doing except for cardio (which I haven't been doing at all) so I think I'm going to start doing 10,000 steps a day again for that. I don't want to work on building up to the 10,000 steps because that just doesn't seem to work for me. I do much better when I jump into things feet first.

So the plan is to replace unhealthy food with healthy, up the carbs around the workouts, keep tracking everything and blogging as I go to see what works for me.

And instead of low carb days I'm going to start counting day without binging... maybe if I get a good row of them going it'll help me stick with it better.

Tuesday, December 6, 2016

Tuesday, December 6th Workout - Relaxing Yoga Day -"Crunch: Candlelight Yoga"

Every time I do this DVD I remember how much I love it and I definitely needed it after the last three workouts! Tomorrow is Push/Pull Day B which is my longest workout at 1 1/2 hours but I think I'm ready for it!

Relaxing Yoga Day -"Crunch: Candlelight Yoga" - 42 minutes

Tuesday Check-In

So, I'm on week two of low carb/keto (if you don't count the two "off" days that I had) and this week is going much easier than last week even with the cheating.

I prepared actual food ahead of time, enough for six meals (I froze 4 of them), and I've been planning out my meals early in the day which has made a huge difference. I usually have my entire day of food planned out by about 9:00 am and, in fact, this week I've stayed at around 30 net carbs a day instead of the upper 40's which is pretty cool and I actually feel really good.

This week I don't feel deprived and I'm not even having any major carb cravings. Yes, I would still like a treat on Thursday but I don't want it to turn into a 2-day all carb extravaganza so I'm figuring that out as I go.

The scale is moving down very slowly. If I hadn't had those two cheat days I would probably be back under 200 lbs by now but I did have them and they messed up my weight loss but, it is what it is. I'm back to working hard on this and I'm not going to keep beating myself up. I'm just going to move forward and learn from my bad choices and mistakes.

I definitely feel better physically (outside the occasional headache) and I am thrilled to be working out again! Today is going to be day 4 working out and I'm glad it's relaxing yoga because my body is tired and sore but it's so worth it!

I'm also hoping that the workouts will help with the depression and while they've helped a little so far, it hasn't been as much as I wanted, so we still need to deal with that.

I think that covers it for now.

Monday, December 5, 2016

Monday, December 5th Workout - Leg Day - Thighs, Glutes and Hips

Leg Day was hard. Really, really hard but I did it anyway.  Not only did my body, especially my butt and abs, kill from yesterday but my knee started acting up towards the end even with the knee brace so I had to drop my sets from 4 to 3 on the last set of exercises but I still got a great workout.

And I can honestly say I'm so happy that tomorrow is a gentle yoga day lol!

Leg Day - Thighs, Glutes and Hips - 41 Minutes

Basic Warm Up

Workout:
Dumbbell Swings holding 10 lb dumbbell - 3 sets of 12
going back and forth with
Monster Walk (25 steps each way) using red band (25-30 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 - 16 reps, 5lb dumbbell - 12 reps, 8lb dumbbell - 8 reps,  8lb dumbbell - 8 reps,
5lb dumbbell - 12 reps, 3lb dumbbell - 16 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 - 16 reps, 5lb dumbbell - 12 reps, 8lb dumbbell - 8 reps,  8lb dumbbell - 8 reps,
5lb dumbbell - 12 reps, 3lb dumbbell - 16 reps

Heavy Weighted Squat holding 20 lb dumbbells - 3 sets of 10 reps
going back and forth with
Thruster Squat with 3 lb dumbbells - 3 sets of 12 reps

Cool Down: 11 Minutes
full body stretch

Motivational Monday

Sunday, December 4, 2016

Sunday, December 4th Workout - Accessory Day A - Calves, Shoulders, Forearms, Core, Glutes and Balance

I am nicely sore from yesterdays' workout and I wanted to work out so much today that I actually did it earlier than normal! Tomorrow I face Leg Day!

Accessory Day A - Calves, Shoulders, Forearms, Core, Glutes and Balance - 51 Minutes

Basic Warm Up

Workout:
Calf Raises with 5 lb ankle weights holding 10 pound dumbbells - 4 sets of 12
going back and forth with
Falling Leaf with 5 lb ankle weights holding 5 lb dumbbell - 4 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 15 reps
going back and forth with
Lateral Raise with 3 lb dumbbells - 3 sets of 15 reps

Glute Bridge/Hip Raises (with 25 lb dumbbell on hips) - 4 sets of 12 reps
going back and forth with
"Dead Bug" - 8 sets of 6 reps

Cool Down: 11 Minutes
full body stretch

Saturday, December 3, 2016

Saturday, December 3rd Workout - Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest

I worked out for the first time in over a month and it felt great, especially as the day started off in major pain in most of my joints.

I had tossed around the idea of starting with workout DVDs but then I figured I'd rather start with the trainer created workouts that I love and that work so I went back to Phase 2 and began with that. It'll take me a while to get to where I was with it but I loved working out and I fully intend to keep going. And there's a good chance it will help with the depression which would be really nice!

Push/Pull Day A - Back, Biceps, Triceps, Shoulders & Chest -  53 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 8 lb dumbbells - 1 set of 15 & 2 sets of 12
going back and forth with
Tricep Band Pull Down with green band (10-12 lbs) - 1 set of 15 & 2 sets of 12

Band Bicep Curl (front & to the sides) with red band (25-30 lbs) -1 set of 10, 1 set of 8 & 1 set of 6
going back and forth with
Concentrated Bicep Curls with 8 lb dumbbells - 2 sets of 16 & 1 set of 14

Basic Plank - 1x26 seconds, 1x20 sec, 1x19 sec, 1x19 seconds, 1x13 sec, 1x14 sec
going back and forth with
Superman with Heel and Elbow Squeezes - 6 sets x 10 reps

Cool Down: 11 Minutes
full body stretch

"Treat Day" Was a Bad Idea


My "treat" day turned into a second "cheat" day. I guess the treat was a bad idea and I can't handle them. I thought I could when I posted earlier but, no, I can't.

Today is kind of a healthy fasting day to make up for it and then I guess I don't have treats anymore unless they're low carb treats. 

I'm thinking of going treat/cheat free until Christmas day. 

I feel awful to have to admit to this but I don't want to lie on this journey.

Thursday, December 1, 2016

December 1st Thursday Weigh-In

Thursday Weigh-In:
12/01/2016:         -1.8 pounds
Total lost:               28.6 pounds
Current Weight:     201.4 pounds

One week of low carb is done! Well, six days actually but a whole week on plan (if you count Thanksgiving and I am). I actually feel pretty good. The cravings aren't too bad and the headache has really mellowed out.

I was hoping for a bigger loss on the scale but I need to keep in mind that, thanks to Thanksgiving, I may have weighed more last weekend than my last Thursday posted amount and, frankly, 1.5 pounds in a week isn't bad at all!

Today I had some higher carb treats... not a giant cheat day or a binge but just two little things and I'm not sure I'll do that again. They tasted really good but, not, like, great or anything and I don't know if I'll miss them  enough to have them again but it's always good to try things out. Tomorrow I am right back on track with low carb and today counts as the start of a new week despite the one day of higher carbs (but NO binging which is huge for me!).

This week I have one major meal planned which will be my homemade taco salad (it makes 4 servings) and then I'll work in veggies and berries along with other low carb foods throughout the week. I haven't been really hungry, probably because of the whole depression thing, so I'm having a hard time finding foods I actually want to eat and that are low carb but I am really proud of surviving the week!

Psychologically we're still looking for a new med dosage that will help me and there's really no change there. The depression is still hanging on pretty badly and I don't really have much more to say about it right now.

I do want to start working out this week and I think I'll begin by using a DVD. I have one that's divided into 3 15-minute segments which is a combo of light weights, pilates, yoga and some ballet moves that I used to love to do so I think I'll start with that one tomorrow. I know I'm used to hour long workouts but something is better than nothing and I can always work my way back into my non-DVD workouts as I go. A short workout is better than no workout and I'm really hoping it'll help with the depression as well.

So, all in all, I had a pretty good week and I stayed on plan for the first time in a long time! Go me!