Thursday, June 22, 2017

Thursday Weigh-In - June 22nd - Two Weeks Low Carb/Keto!

Thursday Weigh-In - June 22nd:
06/22/2017:                    -2.0 pounds
Total lost:                       37.6 pounds
Current Weight:             192.4 pounds

Another week on low carb/keto and 2 more pounds down! I'm getting closer and closer to that 40 pound loss. I'm hoping to be there next week but we'll see.

So low carb/keto is still going great! I'm still not cheating and feeling good about my food, my plan and my progress.  I didn't feel well yesterday and my head and back are bothering me a lot today so I think I may just stretch and get back to my regular workout tomorrow. I took a rest day yesterday and I hate to do it again but I'm going slow and making sure I keep listening to my body.

So now I keep going with what I've been doing the last two weeks. I'm not sure what's making this time different from all the other times that I tried and kept failing except that something in me has finally accepted that this is how I have to eat and how I feel best. I think as long as I avoid "cheat" foods altogether I should be okay. It when I have a cheat day that I fly off track.

I also haven't been having the easiest life lately but I'm really proud of the fact that though everything that's going on I have NOT turned to food which is huge for me!

Right now I'm baking more of those keto blueberry muffins (two batches this time to last longer) and Charles and I have several recipes picked out for meals for this coming week so things should continue to go well!

Let's see what happens this coming week!

Tuesday, June 20, 2017

Tuesday, June 20th Workout - Pull Day A - Back, Traps, Biceps & Forearms

Today's workout went great outside of the small split lip (on the inside) when the candle and candle holder under Bambi flew off after getting nicked by the resistance band and flew straight into my mouth :/

It's minor though so no biggie but the candle holders and probably the African mask that hangs there needs to be moved.

I was even able to get in 30 minutes of cardio. Tomorrow is leg day but will be later than normal because I have to bring the car in to be looked at right (again) right after work so I'm hoping that won't take long but we'll see. Either way I'm doing legs but we'll see about cardio depending on what time I get started.

Pull Day A - Back, Traps, Biceps & Forearms: 1 hour, 30 Minutes Total Time

Back, Traps, Biceps & Forearms: 48 Minutes

Basic Warm up

Basic Plank - 1 x 62 seconds, 1 x 33 sec, 1 x 36 sec 1 x 34 sec, 1 x 35 sec
going back and forth with
Superman Heel & Elbow Squeezes - 3 sets x 15 reps

Band Lat Pulldown on Ball  - 3 sets x 15 reps: 3 x purple band (45-50 lbs)
going back and forth with
Incline Dumbbell Reverse Fly - 3 sets x 15 reps: 3 x 3 lbs

Seated Forearm Extensions - 3 set x 15 reps: 3 x 3 lbs
going back and forth with
Seated Forearm Curls - 3 set x 15 reps: 3 x 3 lbs

Seated Hammer Curls - 3 set x 15 reps: 3 x 5 lbs
going back and forth with
Dumbbell Upright Row -  3 set x 15 reps: 3 x 5 lbs

Resistance Band Shrug - 3 sets x 15 reps: 3 x black band (15-20 lbs)
going back and forth with
Dumbbell Bicep Curls-  3 set x 15 reps: 3 x 5 lbs

Cardio - 30 Minutes:

“Leslie Sansone Just Walk: Walk Off Fat Fast 30 Minutes Big Burn”: 
Fitbit info: time: 30 minutes, distance: 1.41, steps: 3,492 calories burned: 230

Full body Stretch - 12 Minutes

Monday, June 19, 2017

Monday, June 19th Workout - Push Day A - Chest, Shoulders & Triceps

I finally started working out at home today as planned. It felt great and the new set up worked perfectly. I went back to what I used to do a long time ago when I went back and forth between two sets of exercises before moving on to the next set of two. I think I prefer it that way and it worked out really well. I didn't do cardio today because it's pouring outside and it's insanely hot and humid in here even with the fans running but I will be doing cardio on most days!

Push Day A - Chest, Shoulders & Triceps: 1 hour, 15 Minutes Total Time

Chest, Shoulders & Triceps: 62 Minutes

Basic Warm up

Basic Plank - 1 x 61 seconds, 1 x 50 sec, 1 x 47 sec 1 x 41 sec, 1 x 40 sec
going back and forth with
Push Ups (against sink) - 3 sets x 15 reps

Dumbbell Flat Bench Press - 3 sets x 15 reps: 3 x 8 lbs
going back and forth with
Dumbbell Flat Bench Fly - 3 sets x 15 reps: 3 x 5 lbs

Resistance Band Lateral Raises - 3 set x 15 reps: 3 x blue band (4-6 lbs)
going back and forth with
Resistance Band Tricep Pulldowns - 3 set x 15 reps: 3 x green band (10-12 lbs)

Seated Dumbbell Press -  3 set x 15 reps: 3 x 5 lbs
going back and forth with
Seated Bent Over Raises -  3 set x 15 reps: 3 x 3 lbs

Crossface Tricep Extensions -  3 set x 15 reps: 1 x 5 lbs, 2 x 3 lbs
going back and forth with
Dumbbell Tricep Kickbacks -  3 set x 15 reps: 1 x 5 lbs, 2 x 3 lbs

Full body Stretch - 11 Minutes

Motivational Monday


Today I start doing!!

Sunday, June 18, 2017

10 Days Low Carb/Keto!!


... and I am doing awesome!! I'm closer to a more keto level of carbs than I have been in the past. Most of my daily net carbs are in the 20's with several days in the 30's. I haven't gone over 38 net carbs since I started this 10 days ago! I know there will be some days I may go up to 50 net like I have planned in my macros but I don't see a reason for that right now.

My headaches are basically gone except of bad weather/barometric pressure days, I'm sleeping 100 times better, my aches and pain have gone way down except on days when I overdo it or the weather gets me again and I have way more energy which has actually allowed me to get a ton of things accomplished in the last few days included my amazing workout closet.

I'm also not craving simple carbs and sugars at all and am finding that I don't even miss them. And if I want a pizza, I can make Fathead pizza. If I want muffins I can make keto muffins. If I want ice cream there are several varieties I can have that are low carb, low sugar, high protein and low calorie and so on. Now and again I fit in one small square of chocolate (I found chocolate that you can have for 3 carbs a 5 gram square - Chocolove Xoxox - Coffee Crunch In Dark Chocolate) and I'm totally fine just having that one square. I've had the saem bar in the fridge for over a week now and I'm not tempted to eat it all in one sitting at all! And the trick is not to have all of those treats in one day but spread them out!

And the scale is still moving down! It's slowed down so far this week but that's to be expected.

So here's what's been working for me the last 10 days...

1) I plan my meals either a day ahead of time or the morning of that day.

2) I usually make breakfast (or brunch depending on the day) my highest carb and calorie meal, then something smaller for lunch and then a really small dinner. Some days dinner is just a protein shake (especially with the hot and humid weather) but it seems to be working for me and I'm a lot less hungrier in the evenings when I do it that way.

3) my dinner is usually between 5:00 and 5:30 in the evening and then I don't eat anything else for the night. When I do have a snack, it's something healthy and earlier in the day but I normally just do the 3 meals.

4) I'm getting in all my vitamins daily and not skipping any. The iron pill has become a lot easier to deal with when I take it with dinner although I'm still at one a day instead of two. I should probably up it to the two prescribed ones sometime soon :/

5) I'm constantly on the lookout for new low carb/keto foods and recipes and I think I'm averaging one new recipe a week?

6) I find foods that fit my plan that I love and make sure to have them on hand for busy days... things like the keto muffins, the Powercrunch bars, Atkins shakes, pepperoni, blueberries, cheese, nuts...basic stuff I can grab if I have to and don't have time to make a meal.

7) nothing goes in my mouth unless I know the calories and macros ahead of time and not until it's been added to my My Fitness Pal day to make sure it fits in. That might seem a little obsessive but it's working really well for me.

8) I'm not having any cheat days. Instead I'm finding "cheat" foods that fit my macros but still taste like treats and eat them if I can make them fit into the plan.

So, basically, low carb/keto is going great right now! All I need to do is to start working out again (which starts tomorrow at home) and stick with this which is definitely the plan!!

Saturday, June 17, 2017

From a Waste of Good Space to an Organized Workout Equipment Closet!

As you guys have seen in my workout pictures in the past, all my workout stuff took up a lot of room and, lately, it's been all over the place and a mess. We also haven't been using the living room door because it held the fabric anchors for my resistance bands so I could use them. Well, sometime earlier this week I woke up in the middle of the night with a thought of taking the living room closet that was used to just store a bunch of crap and turn it into a workout equipment closet. Then I went back to sleep.

So... we've been working on and off for the last few days (and by "we" I mean Charles do did all the building, measuring, and putting major things together and in place, myself who did the research, planning and putting all my equipment in place, and Gabriel who put away the stuff that would have hurt my back and cleaned up the aftermath lol).

It ended up not being too expensive, it looks amazing and it feels so good to accomplish something this major and not just talk about it! So, without further ado, pictures of our work throughout the process!!

The beginning... here is the closet in all its messy, trashed glory. I cleaned it out mostly on my own (Gabriel helped with parts that could hurt my back). We ended up with 2 bags of clothing donations, 2 boxes of recycling, one box of non-clothing donations, a lot of trash, a full box of skeleanimals put aside until next Halloween and some great finds like a beautiful linen tablecloth that should fit our table perfectly!
                                Soooooo much wasted space and so much stuff!

All cleaned out!
                           
After it was all cleaned out, the next step was to take down the closet door. You know the door's been on for a long time when you take off the hardware and the door remains in place lol. So this is what we were looking at...

The door is gone!
 
                                                       
At first we planned to just put shelving and all that together from random stuff in the basement but then I went researching small exercise spaces and exercise equipment organization and came across some great ideas for what I wanted, but it took a trip to Home Depot and some money I had squirreled away to get everything we needed. 

Basically I wanted two shelves, one tall, narrow one for clothes, shoes, towels, etc to go at the back end of the closet on the inside (you can't see it in this photo), a shorter, wider shelf to hold dumbbells and weighted plates, hooks to hold the yoga mat on the wall and new, "metal" anchors to be attached to the wall so the living room door would be free and I'd still be ale to use my resistance bands. I didn't need to buy any extra hooks to hold the bands because there were several already attached inside the closet. Once we were in the store I also got the bright (hahaha... no pun intended) idea to get one of those small, portable lights that uses batteries because there's no light in the closet. 

Everything came from Home Depot except the anchors which came from Amazon (and are pink because that was the least expensive option). I also wanted to make sure the anchors were wide enough on the inside so that my bands would fit through with handles included since some of them have handles that don't come off. We took care of all that yesterday so the work could be done today!

Step one this morning was to put up the anchors. They are drilled into the walls and there's a chunk of wood behind the wall holding each one on with more strength and stability than just sticking them on the walls. One anchor is over the doorway, one anchor is at chest level on the right side and one anchor is at the bottom of the wall. Bambi (yes, I named that thing Bambi lol) is going to stay where he is but the sword and the two small icons are being moved because the resistance bands get hooked on them. 

                              Gotta love a man who knows how to use a power drill ;)   

The sword and the two icons around it will have to come down because the bands get caught on them

After the anchors were in place it was time to start putting the shelving together...

                                                            More drilling.

                                                        Shelf #1.
                 
                                                     Shelf # 2.
                                                                        
Once the shelving was put into the closet (we didn't even have to anchor the tall one because it fit in absolutely perfectly but I can't get a full photo of it because of the angle). Charles attached the hooks to hold the yoga mat and added the hooked mirror that used to hang on the living room door and held a lot of my resistance bands.

Everything installed and ready to be filled in with workout stuff!!

The portable light.
                               
Shelf #1 top 2 shelves: yoga blocks, towel, workout bras and shorts. Shelf #1 bottom 4 shelves: tank tops, ankle and knee braces, sneakers and ankle weights.


Top of the closet: exercise books and DVDs, heavy turtle to hold them in place & workout bag.

Bottom of shelf #1 and #2 along with the incredibly heavy dumbbell set. The 15 pound dumbbells are between the two shelves and ankle weights are way on the bottom.

                    The mirror and some resistance bands on the hooks.
           
Another angle of books and DVDs along with the mirror and the resistance bands.
 
The resistance bands, the hanging yoga mat, a gorgeous "boho" bag my best friend made for me that I use as a decoration because I don't want anything to happen to it and my stretching bands.                

Walking stick & practice Katana are way in the last free corner next to the tall shelf.

Shelf #2 with the step bench at the top of it, super heavy dumbbell set in front of it where it doesn't have to be moved again and the dumbbells can just be lifted in and out as needed, dumbbells, weighted plates, weighted gloves, balance disc and a weighted ball with the heaviest ones at the bottom.


                                            The full completed closet!
The full completed closet! I have a laminated stretch pose poster coming that will go where the big plank space is right now!

Before...During...After!

The only two things that didn't fit into the closet were my workout bench and swiss ball so they are currently off to the side of the living room along the wall and outside door where they usually are!



I absolutely love how everything came out and I can not wait to work out again and to see what else we can accomplish!!

Thursday, June 15, 2017

Thursday Weigh-In - June 15th - One Week Low Carb/Keto!

Thursday Weigh-In - June 15th:
06/15/2017:                    -4.2 pounds
Total lost:                       35.6 pounds
Current Weight:             194.4 pounds

Yes!! Not only did I stick with low carb/keto for the whole week but I worked my butt off on picking proper food and it shows in the scale!! Plus you always lose the biggest amount in week one.

I am thrilled with this loss and with how I feel. The headaches are minor and definitely weather related, I'm not craving simple carbs and sugars, I have no desire to cheat and I feel really good! I'm definitely going to keep going with this and stick to it!

I am also starting an at-home workout this week instead of the gym for several reasons that I'll get to at a later time. We're actually clearing out the living room closet and turning it into a workout equipment mini-room that will pretty much hold everything (organized) from my dumbbells to bands to shoes to workout clothes and everything else. The only two things that won't fit are the large swiss ball and the workout bench but there's room for them in the living room. Charles is also going to attach different resistance band anchors to the floor and walls to make a more permanent hold position for my bands and that will let us use the living room outside door again.

So, things are going well with food and they will continue going that way. I have most of the basic meals for this coming week planned out and I'm figuring out what works well for me and what doesn't.

My next short-term goal is to get to 190 lbs for a loss of 40 pounds and then keep going from there.

I can't wait to see what sticking to the plan will actually bring!!

Monday, June 12, 2017

Day Four Low Carb/Keto

So it's day 4 low carb/keto and I am doing awesome (outside of hurting my back but that has nothing to do with keto).

My head barely aches, I'm not craving carbs or sugars and yesterday at the Firefighter's Olympics I didn't have any of the free ice cream, brownies, cookies, chips, etc. I wasn't even tempted :O. I did have a really yummy grilled kielbasa on a fork and I was happy with that!

As for my back, I moved something without considering holding in my core and moving properly. It's not a full injury but it's about one small movement away from a bad injury so I'm icing it and resting it. Tomorrow I plan to go back to the gym but do a modified, mostly machines workout for about a week or so and go from there.

The Firefighter's thing was great! I took over 500 photos and put the best ones (197 I believe) on a Facebook album I made public for everyone so check it out if you haven't seen it yet!

Firefighter's Olympics Facebook Photo Album Link

I originally planned to put some Instagram but there are so many photos that I'm not even sure where to start with that so I may just skip it.

The plan for the rest of this week is to stick with low carb/keto and just keep going. The scale is moving down nicely, I'm drinking lots of water and planning out my food either a day ahead of time or in the morning for the rest of the day.

Right now I have those yummy blueberry keto muffins baking in the oven, at least one recipe planned for this week that I haven't made yet that I want to try and I can't wait to get back in the gym tomorrow!

I think that may be all I have for now but... wooohoo for sticking to the plan!!

Motivational Monday

Thursday, June 8, 2017

Thursday Weigh-In - June 8th and Going back to Keto

Thursday Weigh-In - June 8th:
06/08/2017:                    +2.2 pounds
Total lost:                       31.4 pounds
Current Weight:             198.6 pounds

So the scale is way up but I did have a really big binge day although the scale had been slowly climbing up all week so this isn't all from binging.

My mistake this week when checking my daily weight on the moderate carb plan was paying attention to the whole amount versus what the last weigh-in day showed and not focusing on the fact that every day it slid up a little more and a little more instead of down until the day it really shot up for no reason...that's what led to the binge. So overall, I had lost a chunk of weight at first but it was coming back, but because it was still a lower amount I didn't pay attention to the fact that it was coming back because I was still seeing it as a loss. I hope that makes some kind of sense lol.

I've decided to restart keto but far more seriously this time and I want to do it without cheat days. I read an article yesterday about a woman who's lost 100 pounds on keto but what really impressed me is that in a year and three months she has not had a single cheat day. I want to see if I can accomplish something like that. Plus, there are tons of "copy-cat" recipes I could make that would still be low carb but considered dessert or bread or muffins or whatever. I know I'll be okay and pretty happy if I can just be dedicated to it for a week. It's the first week I have to get through!

I also got a lot of really good advice on how to deal with the first week keto headache and the weather is supposed to be better (which also affects the headache) so I am ready to do this! Tomorrow is day 1 and I have food stocked, recipes ready and am constantly finding things to inspire myself to do this!

Gabriel also had the BEST idea about rewards for not cheating... every 30 days I go without cheating I get a new weapon (or shield or something in that area) and I can't buy any otherwise. And if I happen across some good deal and get a weapon between the 30 days, if I cheat for any of that time, Gabriel gets to keep the weapon. It's win/win for us both! I also need a weekly reward but that has to be something small and I'm not sure what yet.

This basically needs to be a lifestyle change and not a diet or a short-term plan. I know how I feel and look when I am consistent with it and I want all of that back. I just have to get through this freaking first week!

And on top of dealing with the weight and food issues, I did something to my neck and I'm in a lot of pain. Charles said it feels really tight to him and that it happens a lot to him after sitting at the desk at the computer which is what I was doing at work. It hurts from about my temple, down around my ear and throughout my neck and over my shoulder. Hurts to move, to breathe, to do anything, so right now the gym is on hold. At the moment I have a lovely heated pillow-like thing on which feels and smells amazing and I think it's helping! Hopefully it won't hurt much longer!

So, yeah, it's discouraging having the weight go up again and to be in pain again but I know I can do this and be successful on it. I just need to really give it all I've got and stop messing around with it and I feel ready to do that right now!

Tuesday, June 6, 2017

More Carb Updates, Comparisons and Thoughts...


It's now Day 6 of higher carb and I decided to really look at the past 6 days and see how I felt to compare it to low carb/keto.

Yesterday the scale slid up a little but I could deal with it, today the scale slid up a lot and that bothers me but I know weight fluctuates so I'm not freaking out, just keeping an eye on everything.

So... here's what I'm finding so far...

1) I felt better physically on days where I kept my carbs in the 60's rather than 70's and 80's and the 91 net carb day wasn't so great by the end of the day. I started feeling sick, sleepy and lightheaded so I definitely don't want to go that high up again for now.

2) I had a lot of energy for the gym but I've also found myself napping more this week than I do on lower carb/keto and sleeping much more. This is bothering me because it interrupts my day and just leaves me feeling exhausted despite all the extra sleep.

3) I'm still not binging or cheating which is awesome but I can feel the cravings starting up at the back on my head. I'm ignoring them for now but the thing I miss about low carb/keto is that I didn't have those cravings most of the time.

4) I'm not miserable or unhappy with what I'm doing right now and I don't want to go back to being miserable and unhappy :/ But I also want to be healthy and lose weight but I want to feel good about my plan. I like feeling content and relaxed and like I'm not failing but I don't want that to lead to me becoming complacent and letting foods slip in that shouldn't be there.

5) My head feels better with more carbs (not counting weather headaches) but my stomach isn't nearly as happy with them (IBS and all sorts of other fun stuff) so it's a fine line to walk.

6) I've also noticed that my protein intake has really dropped once the carbs went up so I need to work on that area more. And I've found myself eating less fruits and veggies and more "bread-like" foods so even though they're fitting my macros, and they're not, like, pastries and donuts and stuff, they're still not the best for me.

6) The other thing I'm finding is that, psychologically, if my macros show that I'm under 50 grams of carbs I go out of my way to eat more carbs because I can and this concerns me. It's not because I'm hungry or there's a meal time coming up, it's because I see those carb available to me and I suddenly want to use them all. I didn't have that issue with being on lower carbs.

So, in conclusion, I think I'm going to drop the numbers a little and it keep it at 65 carbs total and probably 50 net and under and see what happens. That's not keto but it's also lower carb and I want to see how I feel around those numbers and the best part is that I don't have to deal with detoxing again because I've been pretty good about my simple carbs and sugars!

Monday, June 5, 2017

Monday, June 5th Workout - Abs Day A - Upper, Lower and Obliques

Thanks to all the things I suddenly had come up I ended up working out at home today but today was a simple abs and stretch day (some days I'll add cardio to this) so it was easy to do it at home and it almost felt like a rest day, except for the part where I was killing my abs lol.

Back to the gym tomorrow for Push Day B!

Abs Day A - Upper, Lower and Obliques: 48 Minutes Total Time

Abs - Upper, Lower and Obliques: 38 Minutes

Swiss Ball Crunch - 3 sets x 15 reps

Triangle Crunch - 3 sets x 15 reps

Dead Bug - 3 sets x 15 reps

Prone Side Reaches - 3 sets x 15 reps

6-inch Hold - 5 sets x 12 seconds

Alternating Reaching Obliques -  3 sets x 15 reps

Standing Dumbbell Side Bends -  3 sets x 15 reps: 3 x 10 lbs

Full body Stretch - 10 Minutes

Motivational Monday

Sunday, June 4, 2017

Update on Eating More Carbs...


So today was day 4 eating more carbs and day 3 at the gym and so far I'm very happy with how things are going.

For the last four days my net carbs have been between the 60's and the 90's (but mostly 60's and 70's) and I've felt so much better than I did while constantly restarting keto. My headaches are mostly gone (what remains is what I normally deal with), my joint pain is gone for now, I feel awake and ready to work out and most importantly, I feel happy. It's weird. Food shouldn't make you feel happy or unhappy but I don't feel that pressure to stay under 50 grams and that just... I don't know. I feel much more relaxed and free I guess. I'm not in a bad mood, I'm not miserable and I don't feel like I'm constantly failing my plan because I keep cheating because I'm NOT cheating and that's really amazing too me!

So, I'm not cheating and I'm not binging. I'm making good choices and eating "good" carbs for 90% of my diet. If a carb falls on the "bad" list but I have room for it and it fits my calories and macros I may allow it in but in a small portion with no opportunity to keep eating it or binge on it.

The best part if that I feel way more energized at the gym and in general and the scale is still moving down. Right now I'm keeping it at under 100 net carbs but some days when I have a really tough workout I will probably allow it up to 150 net carbs but we'll see. I'm pretty happy with the 100 net at the moment.

I plan to keep going with this and can't wait to see what happens on Thursday when I officially weigh-in!

Sunday, June 4th Workout - Leg Day A - Quads, Hamstrings & Calves + Cardio

Yes! Another day in the gym working my butt off (or at least firming it up lol). I am going to seriously hurt tomorrow on top of all the hurt from the last two days of upper body work but I am loving my gym time!

Tomorrow is my Long Cardio and Abs Day A. I've never had just an abs day before but I'm liking how it's coming together so it should be good!

Leg Day A - Quads, Hamstrings & Calves + Cardio: 1 hour, 53 Minutes Total Time

Warm-Up: 10 Minutes

Treadmill - 10 minutes, distance: 0.42 miles, incline: 0, speed 2.6

Quads, Hamstrings & Calves: 63 Minutes

Basic Warmup

Basic Plank - 1 x 61 seconds, 1 x 36 sec, 1 x 31 sec 1 x 29 sec, 1 x 26 sec

Leg Press Machine - 3 sets x 15 reps: 3 x 80 lbs

Leg Extension Machine - 3 sets x 15 reps: 3 x 35 lbs

Leg Curl Machine - 3 sets x 15 reps, 3 x 45 lbs

Resistance Band Side Steps (Monster Walk) - 3 sets x 15 reps w/red band (25-30 lbs)

Cable Hip Extension -  3 sets x 15 reps: 3 x 20 lbs

Weighted Dumbbell Plie - 3 sets x 15 reps: 3 x 15 lbs

Standing Dumbbell Calf Raises -  3 sets x 15 reps: 3 x 12 lbs

One-Legged Calf Raises - 3 sets x 15 reps

Cardio - 30 Minutes:

Treadmill info from Fitbit:
time: 30 minutes, distance: 1.31 miles, resistance: 0, speed: 2.9-3.0 - calories burned: 225, steps: 3,250.

Full body Stretch - 10 Minutes

Saturday, June 3, 2017

Saturday, June 3rd Workout - Pull Day A - Back, Traps, Biceps & Forearms

Today's workout went pretty well. I didn't have the best night because I drank a lot of water yesterday with the gym and ended up needing the bathroom almost every hour throughout the night so  was exhausted and not feeling great.

I was able to do everything but cardio (well, I managed 6 minutes but I'm not counting it) because I was just wiped out by then but it's all about listening to my body (which my trainer always tells me). But I did have the gym to myself again so that was nice! Leg Day A tomorrow!

Pull Day A - Back, Traps, Biceps & Forearms: 1 hour, 24 Minutes Total Time

Warm-Up: 10 Minutes

Treadmill - 10 minutes, distance: 0.41 miles, incline: 0, speed 2.8

Back, Traps, Biceps & Forearms: 63 Minutes

Basic Warmup

Basic Plank - 1 x 45 seconds, 1 x 34 sec, 1 x 31 sec 1 x 28 sec, 1 x 21 sec

Lat Pulldown Machine - 3 sets x 15 reps: 3 x 45 lbs

Bicep Curl Machine - 3 sets x 15 reps: 3 x 15 lbs

Cable Shrug - 3 sets x 15 reps, 3 x 20 lbs

Dumbbell Reverse Fly on Incline Bench - 3 sets x 15 reps, 3 x 5 lbs

Dumbbell Upright Row -  3 sets x 15 reps: 3 x 8 lbs

Standing Dumbbell Hammer Curl -  3 sets x 15 reps: 3 x 8 lbs

Alternate Incline Dumbbell Curl - 3 set x 15 reps: 3 x 3 lbs

Standing Dumbbell Hammer Curl -  3 sets x 15 reps: 3 x 8 lbs

Seated Dumbbell Forearm Extension - 3 set x 15 reps: 3 x 8 lbs

Full body Stretch - 11 Minutes

Friday, June 2, 2017

Friday, June 2nd Workout - Push Day A - Chest, Shoulders & Triceps Plus Cardio

So happy to be back in the gym! I changed my workouts around a little so that abs have 2 of their own days (with cardio) a week instead of trying to do them every day.

I think I can go heavier on the supine bench press, the tricep extension machine and the dumbbell alternating front raise so I'll try that next time around.

More tomorrow!

Push Day A - Chest, Shoulders & Triceps Plus Cardio: 1 hour, 51 Minutes Total Time

Warm-Up: 10 Minutes

Treadmill - 10 minutes, distance: 0.41 miles, incline: 1, speed 2.6

Chest, Shoulders & Triceps - 61 Minutes

Basic Warmup

Basic Plank - 1 x 62 seconds, 1 x 41 sec, 1 x 34 sec 1 x 36 sec, 1 x 32 sec

Supine Bench Press - 3 sets x 15 reps: 10 lb bar plus 10 lbs weight on each side

Chest Press Machine - 3 sets x 15 reps: 3 x 20 lbs

Tricep Extension Machine - 3 sets x 15 reps: 3 x 45 lbs

Single Arm Cable Machine Lateral Raise - 1 set x 10 reps, 1 set x 8 reps & 1 set x 6 reps: 3 x 10 lbs

Dumbbell Alternating Front Raise - 3 sets x 15 reps: 3 x 5 lbs

Standing  Dumbbell Press -  3 sets x 15 reps: 3 x 8 lbs

Overhead Dumbbell Standing Tricep Extensions - 3 sets x 15 reps: 3 x 10 lbs

Dumbbell Flat Bench Pullover - 3 sets x 15 reps: 3 x 12 lbs

Dumbbell Crossface Extensions - 3 sets x 15 reps: 3 x 5 lbs

Cardio - 30 Minutes:

Treadmill info from Fitbit:
time: 30 minutes, distance: 1.31 miles, resistance: 0-1, speed: 2.8-3.0 - calories burned: 219, steps: 3,241

Full body Stretch - 10 Minutes

Thursday, June 1, 2017

Thursday Weigh-In - June 1st and a Few Small Changes

Thursday Weigh-In - June 1st:
06/01/2017:                    +1.4 pounds
Total lost:                       33.6 pounds
Current Weight:             196.4 pounds

Well, considering how much binging there was last week, a 1.4 pound gain isn't too bad and I'm determined to make that number go down by next weigh-in day.

Today is also day 4 of detox and the headache is worse than ever. I've tried everything I could think of and more and nothing seems to be working. I haven't been able to get to the gym due to the pain or do much of anything except what absolutely had to get done. I'm really hoping to get back to some serious workouts tomorrow though.

I've also decided to allow some more carbs into the plan but there is a set plan for that. First of all, it has to be 100 net carbs or under and second, it has to only be foods that don't make me binge. I've been working on a list and it's not everything that makes me binge, it's the junk and the simple sugars and carbs. There are plenty of healthy carbs I can still eat (fruit, berries, root veggies, oatmeal, etc) that I've been avoided that don't make me overeat and will probably give me more of the nutrition that I need.

I still want to keep it low-carb, I'm just not sure I want to do strict keto. I figure some days it'll be under 50 net grams and some days it'll be over (especially days when I'm spending two hours in the gym) and I can live with that. But there is an entire list of foods that, at this time anyway, are just unacceptable and will not be eaten at all.

Maybe someday they can be allowed in, or in tiny portions when I have people around me that will keep me from binging, but basically things like pastries, bakery items, pasta, rice, store-bought bread, fast-food, junk food, desserts, "food-like products" etc are all on the "choosing not to eat" list.

I'm also going to continue to "detox" from simple carbs and sugars. That part is staying the same. The only thing that's changing is upping the healthy, complex carbs.

I'm going to try this for this coming up week and see how it affects my health, my weight, my energy levels and my headache and then go from there.

Monday, May 29, 2017

Hi, My Name is Aleks and I'm a Carb & Sugar Addict...


Today I start to carb and sugar detox again.

So far this week I've spent 3 days out of 4 eating crap and carbs and gelato and pizza and bread (so much bread) and chocolate and I'm not even going to list the rest. I don't want to get back on the scale because I don't want to know how high it is now... I HAVE to get back to low carb/keto without cheating or I will feel miserable and keep eating crap forever.

I think I'm in so much physical pain the last few days not just because of the weather but because of the "food-like products" I've been eating. And please don't ask me why I spent 3 days eating crap, I don't have a good answer.

So, I detoxing again and going back to strict low carb. I'm not restarting my MFP count or my blog count or any of that. I'm just detoxing AGAIN and this time I have to make it stick. I have to.

If I were an alcoholic, would I have a weekly cheat day with beer or wine? If I was a drug addict, could I have just a little heroin once a week? NO. So why am I allowing it with food.

I AM A CARB & SUGAR ADDICT and I I HAVE to put an end to it. It's not just about weight loss anymore. It's about my health and my life.

I've done this before and I know I can do it again.

I have too.

That's what it comes down to.

I have to.

Motivational Monday

Saturday, May 27, 2017

Gym, Exercise, Food and Carbs ~ EDITED & CHANGED



I am going back to the gym!! 

After going over my budget quiet a few times yesterday and the day before to try and figure out what I can do about the new cost of my most important psych med (I'm not even going to get into all that crap right now... hours on the phone with my doctor, my shrink, the pharmacy, two insurances, pharmacy again, shrink, again only to find out there's nothing that can be done to lower the cost so I'm going to try and let it go for now) and cutting back on a couple of non-essential things I figured that if I give up Dunkin Donuts for good (I was still getting it on the two mornings a week I go to work) I can afford my gym membership! So... wooohoo... I'm going back to the gym!

At the gym I work out about 2 hours a day (and LOVE it). It's my happy place. The only issue I run into time and time again is feeling like I need more carbs, especially after my workouts! My favorite thing to eat after workouts is a bowl of organic "Cheerios" with blueberries and almond milk or some sweet potatoes, squash and a chunk of protein like chicken or fish. So some days that I work out my carb amount would go up over 100 grams of net carbs. The problem with this is that even with trying to keep it at healthy carbs, it would set off my cravings and desires to binge.

Yes, it was still low carb (not keto and not very low carb, more like "liberal" low carb) and it's not like it was a bowl of ice cream or a bag of chips but it often led to the ice cream and chips :/

So, I'm not quiet sure what to do. I love how I feel on low carb but can I still be under 50 grams of net carbs and be healthy while working out. Days that I don't work out I'll still keep my carbs at 50 net carbs and under but what about those other days.

Do I need that cereal with blueberries or can I have something lower carb that will take care of the same cravings and give me energy and let me get in shape?

I don't want to fall into the cravings/addiction trap again because I just cant control it so... I don't know.

I guess that for the first week or two I'm going to have to just take it meal by meal and day by day as I figure out what my body needs and what it can handle. I still plan to stay away from crap food or "food-like products" and eat well for, like 80% of the time and just really focus on getting healthy and losing weight. I also think working out again will give me a lot more energy than I've had lately which will be really great!

Any thoughts and ideas are more than welcome so please share with me!!

Thursday, May 25, 2017

Thursday Weigh-In - May 25th

Thursday Weigh-In - May 25th:
05/11/2017:                    -2 pounds
Total lost:                       35 pounds
Current Weight:             195 pounds

Yes!! Another two pounds down! This is going quiet well so far! I'm down a total of 35 pounds and my next short term goal is to lose another 5 lbs and to hit 190.

Most of this week was spent doing low carb/keto (I think 3 out of 7 days, two days were low carb but not keto and one day was high carb and calorie) and I did much, much better with veggies and berries (and some fruit).

I'm liking the low carb thing as long as I know I have an option for a small treat once a week so that's what I'm shooting for for this coming week.

I also need to seriously start working out and now that the boxer portrait is done, I will have more time to play with. My workout is planned out and all my stuff is ready to go so all I need to do is to actually do it. Today I feel like crap and am having a very high pain day so hopefully tomorrow for exercise.

I also know I'm not going to keep losing weight at such a nice rate every week but I'm going to enjoy it while I can!

Tuesday, May 23, 2017

More Thinking, Planning and Replanning


So...my thoughts just keep on going...

Earlier today, when I realized that giving myself permission to have carbs kind of made me want to stick with low carb I decided to sit back and think... what is different from when I first started low carb and was happy with it to now when I keep restarting low carb and am not happy with anything in general (but, no, not depressed again, no worries there I promise).

I also spent some time going back and forth with friends on our Facebook group for health and fitness and here's what I realized.

1) Of course it was more fun when I first started low carb because it was new to me, I was constantly learning new things and it was kind of exciting plus the weight was coming off really fast so there was constant positive reinforcement in that area.

2) My once a week cheat day which I've since taken out because it kept leading to massive binges. Here's the thing though, when I started with my cheat "day" it was more of a cheat snack. One small higher carb item that I could enjoy on my weigh-in day before getting back to work on low carb/keto. It gave me something to look forward to all week as I worked hard to stay within my calories and macros and it was delicious.

Of course we know how this goes... after a several weeks one cheat snack became two, then it became three, then it became a cheat meal and then an entire cheat day full of non-stop food and binging which then turned to two days and so on. So I the last few times I restarted low carb I tried to leave out the cheat day which left me constantly going back between low carb and not low carb.

I think if I were to introduce the cheat treat back in, only on my weigh-in days, and keep it at one small item, I may be much happier doing low carb the rest of the week. Like a friend suggested earlier, kind of have it like Weight Watchers offers the extra weekly points. Have some banked "extra" carbs for one treat or special occasion and not feel horrible, guilty or like I have to change my entire plan just to fit it in! BUT... it has to be held in control and not be allowed to turn into more than one treat which is where the will power I talked about yesterday comes in.

3) Once my body adapted to low carb, I felt amazing and wanted to keep going because of how I was feeling. As I've said earlier in this blog, I haven't given it a chance to get to the amazing feeling part yet because I keep doing different things.

So, the new plan is part of yesterday's plan and part of today's... real, good, healthy food while still keeping the carbs low, one controlled treat a week and giving this a chance for me to actually start to feel the benefits of the low carb. Also, keep trying new low carb/keto foods and recipes to keep from getting bored.

I promise I won't change the plan again for at least three weeks... but hopefully more!

You Know... It's Funny...

...one of two things happen when I decide to up my carbs...

1) I binge and eat crap and junk (not doing that this time)

or

2) I suddenly feel okay with doing low carb because I have the option to eat more if I want and low carb is okay.


I'm going to keep going with the basics... healthy food and if most days end up low carb that's fine. Some days may be higher carb, some days may dip into the keto-carb levels, some days may not. I need to take it day by day and see what happens.

The biggest goal is to focus on much more healthy food; especially veggies and some fruit while fitting into my calories and keeping an eye on the macros.

There's really no need to obsess about every day because, as my sister tried to make me see a few weeks ago, every day does NOT have to be the same. They can vary and they will vary and I need to deal with that and accept it.

As long as I keep it mostly healthy, with no cheating and binging, keep losing weight and feeling good I'll be happy.

Monday, May 22, 2017

Trying Something Different


Yeah, basically the above is the plan!

I decided I'm not done playing with carbs. Between rereading the book my trainer suggested to me "The Renaissance Diet for Women" and watching (And now wanting to read) "In Defense of Food" and just not being happy with low carb no matter how I try... I'm just not done.

I need to find a different way... but without cheating and binging. No lectures please, I have to sort this thing out on my own. I've been in this pattern for way too long because I just haven't wanted to do what I'm doing so I have to break out of the pattern and just sticking with low carb isn't going to do for me anymore (I've been thinking about this a LOT... I just haven't been constantly posting about it).

I want to eat real food. Good, homemade, healthy, filling, real food. And if it has more carbs than I eat now so be it. And if some days have less so be it as well. I need to find a lifestyle I can live with and I am hating this one and have been for quiet a while. I'm deleted my last blog post about low carb and will write a new one soon talking more about this.

I know I mentioned consistency but I'm sick of feeling like this and I don't want to keep forcing it right now.

Plus, I think I have more willpower than I give myself credit for... I just don't use it as I should but it's time to bring out the big guns and put it into play!

Oh and while I did not do a full workout for several reasons, I did stretch and that's a start!

Motivational Monday

I have been doing horribly with working out so I figured a simple, basic, motivational image with ideas would really help me so these are my new rules!!

Thursday, May 18, 2017

Thursday Weigh-In - May 18th

Thursday Weigh-In - May 18th:
05/11/2017:                    -2 pounds
Total lost:                       33 pounds
Current Weight:             197 pounds

Okay, two pounds down. It was actually more earlier in the week but my couple of "off" days with high carbs and calories messed me up. I'm not complaining about the two pounds mind you, I'm just saying I could have done better.

I'm really happy with the plan right now and I'm finding myself fitting in a lot more healthy foods now that I'm planning better and I feel like I have "permission" to eat them, if that makes any sense.

I'm staying within my calorie and my macro amounts but still getting in veggies and some fruit and the weight loss should keep happening as long as I stick with the plan.

I actually need to drop about five more pounds to even be able to wear any of my short comfortably, even the ones that were comfy last summer, so I really need to kick things in high gear. I'm happy I've added my workouts back in and am really looking forward to Pull Day B today this afternoon.

I have a new drawing chair coming today that's supposed to be much, much better quality than the one I have now (that's been killing my back) and it has lumbar support so I should be able to get back to work on the boxer portrait as soon as that's put together.

My goals are very basic for this coming week: finish the boxer portrait, stick to the healthy low carb plan and work out 5 days out of 7.

That should be it for now!

Wednesday, May 17, 2017

Wednesday, May 17th Workout - Push Day B - Chest, Shoulders, Triceps & Abs Plus Cardio

I'm finally working out again and my back handled it very well! I picked up where I left off last time so there weren't many abs today but there will be tomorrow!

I'll definitely be working out at home for the next foreseeable future as our expenses suddenly went up thanks to sewer issues, water heater issues, car issues, etc, so the gym is on hold for now.

I also, finally, started walking outside for this season. I started out with a walk around Elm Hill school but had to switch to it walking around the outside of our house due to a lot of people suddenly driving up and then I only lasted 16 minutes because I'm not used to my outdoor sneakers anymore and my feet and calves were cramping really badly. If we can get into the habit of walking every day (or close to it) like we did last summer, my feet will get used to it quickly, plus we need to start preparing for the hike around Gillette castle in Connecticut this August!

Push Day B - Chest, Shoulders, Triceps & Abs Plus Cardio: 1 hour, 30 Minutes Total Time

Chest, Shoulders, Triceps & Abs - 63 Minutes

Basic Warm up

Basic Plank - 1 x 66 seconds, 1 x 51 sec, 1 x 37 sec 1 x 38 sec, 1 x 34 sec

Incline Dumbbell Press - 3 set x 15 reps: 3 x 8 lbs

Incline Dumbbell Fly - 3 set x 15 reps: 3 x 8 lbs

Resistance Band Tricep Kickbacks- 3 set x 15 reps: 3 x green band (10-12 lbs)

Isolation Rear Delt - 3 set x 15 reps: 3 x 3 lbs

Dumbbell Front Raises - 3 sets x 15 reps: 3 x 5 lbs

Dumbbell Lateral Raises - 3 sets x 15 reps: 3 x 5 lbs

Anchored Resistance Band Chest Press - 3 set x 15 reps: 3 x Black band (15-20 lbs)

Skull Crushers - 3 set x 15 reps:  3 x 5 lbs

Dumbbell Flat Bench Pullover - 3 set x 15 reps: 3 x 10 lbs

6-inch Lift : 5 set x 15 seconds

Outdoor Walk: 16 Minutes

Fitbit info:
time: 16 minutes, distance: .58 miles, steps: 1,471, calories burned: 140

Full body Stretch - 11 Minutes

Tuesday, May 16, 2017

Feeling Renewed Hope for Low Carb/Keto and My Health


I was given the link to this plan today and after checking it out I definitely have renewed hope for being able to stick to low carb/keto and be healthy about it.

As I've mentioned before, I have the worst time fitting in veggies and fruit into my plan but this plan gives me not only carb breakdowns for meals but also lists of all the things I can eat and how to fit them in. I don't know how I missed this site in the last year and a half of doing low carb but there are so many options on it that I thought were just closed to me (mostly fruit). And I get 50 net carbs, not 40 which opens it up a little more for more choices than this plan shows.

I never really paid attention to Atkins but I am loving what this plan offers and for the first time in a long time I actually feel like I can be healthy on this plan and still feel good and continue to lose weight.

I've been going back and forth a lot mostly because I felt stuck and limited in my food. I had no idea I could open that limit up but still keep it low carb/keto and I'm really excited to put this plan into effect!!

Sunday, May 14, 2017

Sunday Thoughts...


... and what got me there was overeating crappy, carby, sugary food. It's hard to admit that I can't control myself but it's also true. I attempted more carbs for two days this week so far. The first day went well because I kept it low carb until dinner and then had mostly veggies. The second day was out of control and I'm back to low carb/keto and pretty much have to admit to myself that I HAVE to stay there. I don't need to experiment anymore, I know what works and I know what I need to do. It's just so hard to admit that I truly can not handle the simple carbs and sugars.

For example... There were 3 blueberry streusel "bites" in the house (my 2nd favorite after cherry). We're not going to talk about where the rest of them went yesterday. Anyway, they're 70 calories and 8 grams of carbs each. I knew and I mean KNEW that if I had said, "yeah, I'm doing moderate carb right now," that I would have gone and eaten every one of those three, but when I said, "no, my limit is low carb," that I wouldn't touch them and I didn't (Charles finished them for me).

I guess I desperately NEED that limit although I feel kind of pathetic knowing I need something like that and still can't control myself around "junk" or high carb foods. There's something in me that's so addicted that as soon as I relax the reigns a little it all goes to hell.

And that's exactly what it is. It is a true addiction and I have to look at it that way in order to break it. I can NOT have simple sugars and carbs, I get out of control no matter how hard I try. I need to accept it and do what works for me and just stop trying to do something different. I have to do this.
Maybe someday I will be able to control it but I need to stop messing around with it because "someday" is definitely not now.

I also decided to change the way I view this last year of, basically, weight-loss stalling. I was thinking about this on Friday and I had an interesting realization... I spent the last year kind of going up and down between the same 5 or 6 pounds and I keep saying that I wasted a whole year but if I change the way I look at it, I didn't waste the year, I kept off the 22-30-some-odd pounds for that year that I've lost so far. Obviously I still have a ton to lose but still. It's something.

Maybe if I start to look at that as a positive instead of a negative I'll get more positivity going!

Also, tomorrow I'll be back at the gym doing weight machine workouts because my back has really been acting up and hurting with all the drawing I've been doing (my hand isn't feeling too great either) and machines will protect my back better than an at-home free weight workout would. And I'm really looking forward to it too!

I think that's all I have for now and I hope you all have a great Mother's day!

Thursday, May 11, 2017

Thursday Weigh-In - May 11th

Thursday Weigh-In - May 11th:
05/11/2017:                    +3.6 pounds
Total lost:                       31 pounds
Current Weight:             199 pounds

So, okay, the scale said 199 and I deserve some of that considering the horrible two "cheat" days that I had but I am also (TMI) peeing every freaking hour which means my body was holding on to water which means I'll be a good two pounds lighter tomorrow but since today is my weigh in day I can't count that until next week and that sucks!

It was also very, very hard not to buy crap when grocery shopping today. I pretty much wanted everything that I saw as long as it was loaded with carbs and sugar. I didn't get any of it but, wow, did I want it. The addiction is real!

I am now two days back on track and plan on staying that way. I had to skip today's workout because my lower back is really bothering me but I hope to be back at it tomorrow.

So, things are back on track and should stay that way despite the cravings. I just have to take it one meal, one day and one pound at a time.

Wednesday, May 10, 2017

It's a Brand New Day...


As of today I am rededicating myself to low carb. I found where I went off track that very first time I was doing it (when I stuck to it for many months but was including cheat days) and I know what to do and how to do it. I've known for a long time but now I'm willing to give it everything I have.

I'm tired of starting and stopping and constantly searching around for that better plan. I know the plan I need to follow and I need the rigidness of it to be able to actually stick to it. Give me too much flexibility and freedom and I go wild. I have too much weight to lose and to much more of other things (so much more) to gain to keep going back and forth like this!

I've regained at least 2 pounds just from the crap I've eaten in the last 2 days and I am ready to really, truly do this. All that crap food does is make me want more and make me gain more. The taste isn't worth everything that comes after.

I'm starting my MFP count over again as well because I want to count from this day one. It won't always go perfectly and mistakes will be made but I'm ready and absolutely willing to do this and I'm actually looking forward to it!

So what are we waiting for? Let's begin!


Monday, May 8, 2017

Monday, May 8th Workout - Leg Day A - Quads, Hamstrings, Calves & Abs

Leg day is done and it was hard! I haven't done the monster walk exercise in a long time and it was just as hard as I remembered! Plus I'm seriously feeling the last two workouts in my upper body so, basically I'm sore and happy.

I didn't do any cardio today though, I actually started to but my legs and my left knee weren't able to keep up. Hopefully I can do more tomorrow!

Leg Day A - Quads, Hamstrings, Calves & Abs: 1 hour, 16 Minutes Total Time

Quads, Hamstrings, Calves & Abs - 65 Minutes

Basic Warmup

Basic Plank - 1 x 62 seconds, 1 x 42 sec, 1 x 41 sec 1 x 33 sec, 1 x 23 sec

Plie Squat - 3 set x 15 reps: 3 x 10 lbs

Monster Walk - 3 sets across (about 22 steps each way) w/red band (25-30 lbs)

Seated Weighted Quad Extensions w/10 lb ankle weights (per ankle, total weight 20 lbs) -  3 sets x 15 reps: 3 x 5 lbs

Prone Dumbbell Hamstring Curl w/10 lb ankle weights (per ankle, total weight 20 lbs - 3 sets x 15 reps: 3 x 5 lbs

Resistance Bands Hip Extensions - 3 sets x 15 reps: 3 x red band (25-30 lbs)

Standing Dumbbell Calf Raise w/5 lb ankle weights -  3 set x 15 reps: 3 x 10 lbs

Single Leg Bridge (Leg on Thigh) - 3 set x 15 reps

Bench Crunch-  3 set x 15 rep

Opposite Toe Reaches - 3 set x 15 rep

Full body Stretch - 11 Minutes

Motivational Monday

Sunday, May 7, 2017

Sunday, May 7th Workout - Pull Day A - Back, Traps, Biceps & Abs Plus Cardio

Another workout done and I loved it again, but I definitely could have gone heavier on both the band lat pulldown and the inclined dumbbell row so I will the next time around. Leg Day A tomorrow!

Pull Day A - Back, Traps, Biceps & Abs Plus Cardio: 1 hour, 38 Minutes Total Time

Back, Traps, Biceps & Abs - 57 Minutes

Basic Warmup

Basic Plank - 1 x 38 seconds, 1 x 33 sec, 1 x 28 sec 1 x 28 sec, 1 x 25 sec

Resistance Band Lat Pulldown on Ball - 3 set x 15 reps: 3 x Orange band (35-40 lbs)

Inclined Dumbbell Row - 3 set x 15 reps: 3 x 8 lbs

Seated Dumbbell Bicep Curl - 3 set x 15 reps: 3 x 8 lbs

Dumbbell Upright Row - 3 sets x 15 reps: 3 x 8 lbs

Seated Forearm Extension -  3 set x 15 reps: 3 x 3 lbs

Standing Hammer Curl - 3 set x 15 reps: 3 x 8 lbs

Seated Forearm Curl -  3 set x 15 reps: 3 x 3 lbs

Heel to Toe Walk (for balance) - 6 times across

Superman w/Heel and Toe Squeezes - 3 set x 10 reps

Triangle Crunch - 3 set x 15 reps

Standing Oblique Crunch : 3 set x 15 reps: 3 x 5 lbs

Cardio - 30 Minutes:

“Leslie Sansone Just Walk - Walk Off Fat Fast 30 Minutes Big Burn":
Fitbit info: time: 30 minutes, distance: 1.5, steps: 3,596, calories burned: 224

Full body Stretch - 11 Minutes

Quality over Quantity


Okay, I definitely need more carbs on workout days (and possibly other days). I've been keeping it at under 40 net but it's 40 net of more fake than real food and that needs to change.

Last night after my workout, I went to bed starving, woke up starving and with a horrible headache. Plus I'm finding myself doing the "thing" again where I'm avoiding veggies and fruit in order to keep my carb count lower which is so stupid. 

I think I may have to seriously take this thing one day (one meal?) at a time and stop focusing so much on how many carbs and instead focus on how healthy they are even of there's more of them! 

It's a quality over quantity kind of thing. One of these days I'll find the best thing for me but I don't just want to lose weight, I want to get healthy at the same time. That might mean slower weight loss but if it leads to better health and a stronger body then maybe it's worth it.

Saturday, May 6, 2017

Saturday, May 6th Workout - Push Day A - Chest, Shoulders, Triceps & Abs Plus Cardio

I haven't really been in a gym mood lately and today I suddenly really wanted to work out at home so I pulled up my last planned at-home workout and decided to give it a try.

I LOVED IT and worked my butt off so I think I'll do this for a while. I'm not quitting the gym but I go in stages and I'm in a "work out at home" stage right now. Plus the weather's getting beautiful so we can go back to walking outside!

I'll see how this goes and then decide about my membership before June when I get charged again and probably go month to month. I figure as long as I'm working out and doing something then I'm good!

Push Day A - Chest, Shoulders, Triceps & Abs Plus Cardio: 1 hour, 46 Minutes Total Time

Chest, Shoulders, Triceps & Abs - 65 Minutes

Basic Warmup

Basic Plank - 1 x 63 seconds, 1 x 47 sec, 1 x 41 sec 1 x 37 sec, 1 x 31 sec

Sink Push-Ups - 3 set x 15 reps

Resistance Band Lateral Raise - 3 set x 15 reps: 3 x Blue band (4-6 lbs)

Dumbbell Flat Bench Press - 3 set x 15 reps: 3 x 8 lbs

Dumbbell Flat Bench Fly - 3 sets x 15 reps: 1 x 8 lbs, 2 x 5 lbs

Seated Dumbbell Press -  3 set x 15 reps: 3 x 5 lbs

Overhead Seated Tricep Extensions - 3 set x 15 reps: 3 x 8 lbs

Seated Bent Over Raises - 3 set x 15 reps: 3 x 3 lbs

Resistance Band Tricep Pulldowns - 3 set x 15 reps: 3 x Green band (10-12 lbs)

Swiss Ball Crunch - 3 set x 15 reps

Oblique Bench Crunch : 3 set x 15 reps

Cardio - 30 Minutes:

“Leslie Sansone Walk Away the Pounds - 2 Mile Brisk Walk” - 30 Minutes Easy Burn:
Fitbit info: time: 30 minutes, distance: 1.59, steps: 3,719, calories burned: 255

Full body Stretch - 11 Minutes

Friday, May 5, 2017

More Low Carb/Keto Thoughts...


Yesterday I went up to 100 grams of carbs (good ones!) and today the scale is up by 2 pounds... I know it's not "real" weight but probably water but WTF! Seriously!

And I didn't feel very good carb-wise. There's this feeling I get when I have too many carbs and sugars, I can't really describe it but it's not fun and that was last night. Almost like a "carb hangover" kind of feeling which sucked considering how good I've been feeling.

I'm starting to think that the "sweet spot" I've been looking for is 50 grams and under instead of 100 and under because that's when I feel my best. I think I'm going to keep this week 50 grams of carbs and under and really pay attention to how I'm feeling, especially after working out. Those days I may go higher but it all depends on how I feel, how my body reacts and basically if I really want them, or, like, need them or if it's just a craving. That makes a big difference!

So that's the general plan and at some point in time I'll decide if this is a low carb lifestyle or a keto one or a combo but for now I'm taking it day by day and really listening to my body!

Thursday, May 4, 2017

Thursday Weigh-In - May 4th

Thursday Weigh-In - May 4th:
05/04/2017:                    -1.8 pounds
Total lost:                       34.6 pounds
Current Weight:             195.4 pounds

Finally! I'm finally seeing some results of my hard work and it probably helps that I'm sticking with low carb and not cheating.

There was even gelato in the freezer... my all-time favorite gelato (this was on Monday when I did a quick experiment to see how sugar carbs will affect me after 4 days of low carb and it did not go well... I felt awful!). Anyway, my favorite gelato... I had a little, put it back in the freezer and didn't touch it again despite it being in there for three days! Charles ended up finishing it and I didn't even want it! That is HUGE progress for me!

I think I'm finally done detoxing and I'm starting to feel pretty good. I'm wiped out exhausted today because I slept horribly last night but that happens sometimes. I still want to get to the gym this week and I'm thinking tomorrow is my best bet.

Also, I need to stop saying I'm doing low carb/keto because if I allow myself up to 100 grams of carbs (not the "bad" ones) that's not keto. It's just low carb.

I've been at under 50 and under for most of last week but this week I'm adding in some healthy foods (black beans into my taco salad specifically for iron and that will up my carbs past 50 on the days I eat it) so, I'm doing low carb, not keto but those carbs are the good ones.

Another goal that I have is to lose 10 pounds by the time we visit Sarah the weekend of July 8th so that's one pound a week (I decided this last week which gave me 10 weeks to lose 10 pounds) which puts me ahead by 0.8 lbs this week!

I'm sure if I do what I'm supposed to, stick to the plan and work out I can lose more but I wanted to pick a doable goal and it would be my lowest weight since 2007 so if I can do it I'll be thrilled and if I can do more I'll be even more thrilled lol.

And finally I'm also starting my new dog portrait commission tomorrow and I'm very excited about that!

Wednesday, May 3, 2017

Thoughts and Updates

So, no matter how I love my carbs, all signs have continually pointed me toward sticking with low carb/keto with the final one just days ago.

I've been wondering for a while if I am insulin sensitive (I'm definitely a carboholic) so I called my doctor's office and checked with my Mom (she has my lab blood test paperwork copy). I specifically wanted to know where I stand on on my fasting blood sugar.

My number was 109. Under a hundred is normal. Over a hundred and you're starting to reach into the insulin resistance/prediabetes territory. The nurse I spoke too said that 109 wasn't perfect but they don't start to really worry until you hit 120 but I should keep an eye on it. But it's enough for me that 100 is normal and I'm over that.

And what will help me lower than number? Weight loss and less carbs and sugars. Of course. So I'm most definitely sticking with low carb/keto and actually getting more serious about it. No major cheat days (if any), trying new recipes, checking out low carb alternatives to things I like to eat and so on and I'm happy with this choice.

I'm not obsessing and I'm not driving myself crazy about this. It just is what it is and this what's best for me.

I'm also still working really hard on getting in daily water and I haven't felt dizzy, lightheaded or like passing out since I've been keeping myself well hydrated. And I'm taking the freaking iron pills but I still HATE them. They leave me with really bad indigestion and feeling extremely nauseated. I'm going to try taking them at night and see if that helps because feeling like this sucks.

Outside of that I'm hoping to be back at the gym more often starting tomorrow and I feel strong enough to pick up my last push/pull/leg (x2) workout instead of just machines. I did machines for 2 days last week and I'm a lot stronger and more capable than I expected to be after taking such a long break so I can do this!

We also started a new May step challenge in my Facebook group, well, two actually... one for beginners and one for advanced,. Currently I'm at the beginner level but I know on gym days I'll probably be hitting the more advanced numbers and I'm looking forward to that!

And tomorrow is my weigh-in day. Considering how the scale has been all week I'm not expecting much but we'll see.

That's it until then!

Sunday, April 30, 2017

What's Best For Me...


...for me anyway.

I think that every day that goes by I have to make a conscious decision to stay in low carb/keto no matter how much I'd rather do flexible dieting or moderate carb or whatever, because as soon as my mind opens to the possibility of a lot more carbs, they are all "bad" carbs and it's just easier to stick with what I know will work for me. But I need to remind myself every single day (if not several times a day) that this IS best for me.

It's a tough thing to have to keep admitting to myself, that I just can not control myself around simple sugars and carbs but if that's how it is then that's how it is.

I know it'll get easier as the days go by. Maybe when I'm done losing all the weight I can go up on carbs some, I don't know. I just wanted to type that out. I know I go back and forth a lot but I also know that as soon as that carb possibility opens cheating is foremost on my mind. So it has to remain closed and the carbs low.

And I know that as soon as I'm done detoxing (today is day 4) the positives of low carb will kick in and I'll start feeling really good again!

Saturday, April 29, 2017

Saturday, April 29th Workout - Lower Body Weight Machine Training, Abs & Cardio

Yes! Another day at the gym! I feel very accomplished but, man, are my legs going to kill tomorrow! Planning on going back tomorrow for upper day again!

Lower Body Weight Machine Training Plus Abs & Cardio - 1 hour, 50 minutes

Warm-Up:

Treadmill - 10 minutes, distance: 0.42 miles, incline: 0, speed 2.6

Weight Training & Abs: 60 Minutes

Basic Warmup

Basic Plank - 1 x 61 seconds, 1 x 36 sec, 1 x 32 sec 1 x 26 sec, 1 x 19 sec

Leg Press Machine - 3 set x 15 reps: 3 x 80 lbs

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

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

Ab Crunch Machine - 3 set x 15 reps: 3 x 60 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 10 lbs weight on each side

Triangle Crunch - 3 set x 15 reps

Side Reaches - 3 set x 15 reps

Cardio - 30 Minutes:

Treadmill info from Fitbit:
time: 30 minutes, distance: 1.3 miles, resistance: 0-1, speed: 2.8-2.9 - calories burned: 244, steps: 3,201

Full body Stretch - 10 Minutes