Sunday, January 29, 2017

Some Quick Updates

I just realized that I haven't posted since Thursday so here are some quick updates.

1) Today is day 3 low carb and I'm doing well with it. I'm watching my portions, weighing and measuring everything and making sure I have some healthy food every day. usually blueberries and squash, but I plan to add in more as the week goes on.

2) I've been very busy getting my art stuff organized for some upcoming commissions. I counted and put all my pencils into a spreadsheet (that took several hours and my back has been aching pretty badly since then).

I finally created an Instagram page for my art work (Portraitsbyaleks Instagram Page) where I not just want to post my work but also keep a visual diary of sorts of my life as an artist and that took most of yesterday evening, and I worked on my commissions list and put that in order. I'm currently looking at 5 definite commissions, 2 possibles and 2 free/donated works. I should be starting commission #1 this week!

3) I also haven't been feeling great. Some of this is from the carb detox, some from the weather pressure changing and some from just me being me. Mostly my back and my head have been acting up and hopefully that will stop soon!

4) I really, really, really want to and need to start working out again. I'm shooting for this week but it all depends on how I feel but I can at least start doing 5,000 steps a day and go from there.

I think that's all I have for now but, basically, things are going pretty well and will hopefully just keep improving!

Thursday, January 26, 2017

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

Week Zero Low Carb Weigh-In:
01/26/2017:            +1.6 pounds
Total lost:                27.2 pounds
Current Weight:     202.8 pounds

I want to thank everyone for their support and advice last night after my long venting post. Once I was done with the venting I actually went to bed and fell asleep by 7:45 :O and when I woke up this morning I felt refreshed and not angry at diets and low carb and weight loss again so I think I was just exhausted and wiped out and I'd felt like crap for a while now (I'm sure the carbs I ate didn't help :/)

But I finally felt pretty good so I did some thinking and some reading and I've come back to what I wrote on January 1st of this year...

"...Today is the day to start everything fresh! It's the perfect day for new beginnings... the slate has been wiped clean and a whole new year stretches out before us!

My goals are actually very simple to look at... I want to do low carb/keto for the entire year and get back to working out. My workout goal is 5-6 days a week of some kind of exercise. I have workout plans but I basically want to do something, even if it's just a stretch, for most of the week.

Now, I've done enough low carb on and off to know that I feel and look my best while doing it, not to mention the weight loss and I've had enough practice to know that cheat days will eliminate any progress that I make so the goal is to have NO cheat days at all. Plus every cheat day will cost me $20 so that should definitely help me stay on track!

I'm actually considering trying out some recipes for keto "treats" so I don't feel totally deprived but I'll deal with those later. For the upcoming week, since I'm re-detoxing all over again, I want to keep it simple. Simple meals, simple foods and focusing in making it through the week. Then, when I have my keto feet under me again and feel like I'm really back into the low carb thing, I can start looking at new recipes and ideas..."

This is what I'm trying again, only a month after the first time. I actually went almost three weeks without cheating that time and I think I could have kept going had I not given in.

I also want to shift focus more to healthy food (more veggies, some fruit and berries) and a sustainable diet. And, despite what I said when I was venting yesterday, low carb is sustainable to me. It's just not "fun" lol.

The hardest part for me is not giving in to the junk but the more I do low carb, the easier it gets to stick to and to avoid temptation.

So I'm starting again.

One of these days it'll stick!

Also, I'm going back to the plan where every time I cheat I owe the kids cash. They're all in on it now so it's $30 a cheat day and I don't have that kind of money rofl

Wednesday, January 25, 2017

Thoughts, Bad Mood, More Thoughts and Some Decisions...

I am in a really horrible mood right now... honestly, I hate having to go back to low carb.

I hate giving up on trying to make moderate carb work.

I hate that other people can lose weight by counting calories but I need to count calories and carbs.

I hate being addicted to simple carbs and sugar.

I hate that I can't eat what I want when I want.

I hate that I threw away almost a year on trying to making things work while cheating constantly which, of course, destroyed any progress I may have made because I could have lost all this weight in that time.

I hate having to think about food all the time.

But most of all I hate how I look and how huge I am! I don't feel positive right now and I don't feel like trying to be positive. I want too, no, I need to stop this food battle!

And here is what it comes down to... I don't want to go back to low carb. I really, really don't. There's not a single part of me that wants to go back to it.

I did post yesterday that I was returning to strict low carb but I have deleted that post because there has to be another way.

I need to find something sustainable for me and that includes some grains and fruits and veggies. What I wrote before about moderate carb still stands... that is what I want.

But how do I get there?

Well, for one, I could take a lot more responsibility for my actions and actually stop the overeating and the cheating. I stick to low calorie on low carb but I allow myself to eat whatever when the carbs go up but why do I do this? Is it because the carbs have been causing me to binge? Well, no, not for a while now. I haven't been stuffing myself for the last week (excluding the last two days) because I HAVE TO EAT ALL CARBS NOW.... I was doing it because I could.

I can't even blame it on carb addiction and binging because that's not how it felt at all for the last several weeks. I could have controlled the calorie intake. I could have kept it where it belonged and still eaten healthy carbs... I just chose not too.

And THAT is what's screwing me up.

I'm not gaining weight and not losing because I'm eating some carbs... I'm doing it because I'm going way, way over my allotted calorie allowance because I've been saying "F**k it, I'll get back on track tomorrow... today I'm doing what I want" and I've been doing that every day.

It's not about being addicted right now. It's about being lazy and irresponsible and taking the easy way out.

Earlier it was an addiction and now...now it's an excuse and it has to stop.

No more excuses. No more "cheat days." No more getting on track tomorrow and no more forcing myself to diet in a way that I really don't want to. I don't want a diet. I want a lifestyle change!

The experiment is back on only because I didn't follow the rules and how can I know if it works if I break the rules?

I have never given calorie counting and eating healthy a real try because I always give in and cheat and then cheat some more. I won't know if it works for me unless I truly make it work for several weeks at the least. And who knows, I may fall back into low carb and NOT feel like I'm forcing it. That has been known to happen.

If I can control my calories and macros on low carb I know I can do it on moderate carb but the excuses need to stop now.

Right now. Not tomorrow, not next week and not next month.

It stops now because I have the power to stop it. I'm not helpless and I'm not trapped. I CAN control myself and from here on out I will.

That's a promise.

Monday, January 23, 2017

Let's Be Honest Here...


So... I'm going to be honest here, this whole week has gone off track... not just "off track" but "flew off the rails and crashed into a mountain" kind of off track :/

The most important thing is that I'm NOT binging but as for healthy food? Forget it... I've eaten nothing but crap and carbs for days now.

To be fair, it's not a huge, overwhelming amount of crap and carbs... it is over my calorie amounts but it's not going into the binge area... it's just that all the healthy food has sort of vanished and I'm still surviving on unhealthy only instead of unhealthy keto it's now unhealthy high carb and the scale is definitely showing it.

Everything I wrote in my blog still holds true... I am able to make good choices and I am not binging and I am feeling in control and not freaking out... it's just that I'm NOT making the good choices and that needs to stop.

Maybe I need to figure out how to do low carb and base it around veggies? I don't know.

I guess I still have a lot of work to do with food, portions and control.

Motivational Monday

Saturday, January 21, 2017

Saturday Thoughts on Moderation...


So... I've been thinking a lot about moderation and going up to moderate carbs from low carb/keto. It feel so weird to me that I feel good about this decision. I'm not freaking out that I won't lose weight fast enough. I'm not freaking out that I'll gain some temporary weight back (which I absolutely will because that's how it seems to work). I'm not freaking out that I'm going to go crazy and binge on all sorts of crap just because I'm allowing in more carbs.

In fact, I had some "cheat" foods this week and I didn't binge. I didn't have the desire to binge. I was able to eat some of it and then put the rest away and it's not calling out to me. My favorite chocolate is in the freezer right now (Ferrero Rocher) and I can take it or leave it. I haven't even had a piece today even though it's only a few feet away.

All of this is so strange to me. Normally I'm obsessing and freaking out and driving myself crazy and then gulping down everything that's in the house that may possibly taste good because I know I'm not allowing myself to have it later, but it seems that somehow, along the way, I have broken that obsession (or at least put it on hold... I don't want to jinx myself here!)

Part of this could be from my meds finally working as they should but part may be from the fact that, even with cheat foods (and I want to get rid of the whole idea of cheat foods and cheat days), I haven't binged in 42 days. FORTY-TWO DAYS!!!! Holy crap I had no idea it's been that long and I am actually shocked. OMG... I think that's the longest I've gone for most of my teen/adult life!!!

But, speaking if cheat days and foods, they just won't exist anymore because there is no need for them. If I really, really want, let's say an ice cream cone that comes in a box of 4, I'm not going to eat all 4. I will have one and immediately "assign" the rest to others who may want them and let them know they have ice cream waiting for them. If I want chocolate I can have a serving. If I want a donut I can have one but rarely and only if it fits my calories and macros that day and it has to be tracked.

So, basically, nothing is officially off-limits. My plan is to stick to moderate carb and keep it healthy. I'm "cutting out" 90% of white flour and white sugar, the ice cream, the pastries, bread, pasta, white potatoes, fake food, processed food, fast food, etc but that still leaves 10% for special occasions or when I really want some or whatever. The goal is to live my life and be happy an satisfied and, most importantly, be healthy. All that food won't make me healthy but having a small portion once in a great while won't make me unhealthy and will probably make me happy. I hope this is all making sense!

I want the obsession to stop and to allow everything in moderation and I feel like I'm finally, finally starting to get there. Yes, I still have a lot of weight to lose and a lot of work to do to get in shape and get healthy but I'm slowly making progress and slow progress is better than no progress.

I just feel... I feel good about my choices and my decisions. And that's a very weird thing for me to feel but I like it and I don't want it to stop!

Thursday, January 19, 2017

Week Three - Thursday Check-In (Month One)

Week Three Thursday Weigh-In:
01/19/2017:                +2 pounds
Total lost:                  28.8 pounds
Current Weight:       201.2 pounds

Well, so much for Onederland, it's back to the 200's for me.

I can't really blame yesterday's cheat day because I didn't go totally crazy and there was no binging but the scale had been creeping up most of the week so it is what it is and a new week starts today.

My focus this week, as I posted yesterday, will be to plan my meals around veggies and use fruit with breakfast (blueberries) and as dessert. I'm actually going to be meal prepping mashed sweet potato and mashed butternut squash tomorrow that should last me for well over a week. I'm thinking of going with raw veggies with lunch: baby carrots, cucumber and sugar snap peas with hummus and some kind of protein and then two cooked veggies, in two different colors, for dinner like squash or sweet potato and some kind of green veggie plus a protein.

This may actually lead to more weight gained as my body adjusts to the added carbs (but they will be healthy carbs so I'm hoping that helps) but I know I just need to go with it and look more at health and a little less at the scale.

I also wanted to do 10,000 steps today since I've been wanting to get that started for a while now but I'm not feeling great and my head is bothering me so we'll see. I definitely want to get my new Phase 2, Part A workout restarted by this weekend and that's pretty much ready to go.

Wednesday, January 18, 2017

It's Time to Shake Things Up...

 
 ...otherwise known as "I'm not happy with how things are going."

So. Today is Day 18 of low carb and no cheating and I'm getting less and less happy with how I'm eating, what I'm eating, how much of it and how the scale keeps shifting up, and then slightly down, and then back up again despite me doing everything I'm supposed to do.

Let's talk about what does make me happy... I've loved the extra energy from low carb although the last few days it's started waning (but that could be from the weather). I love how my skin looks. I love sleeping better and not binging.

So now let's go to what doesn't make me happy... I have cut out pretty much all fruit and have barely had any veggies because I'm obsessed with keeping my carb count down even at the cost of eating healthy food. I'm hungry a lot. I'm surviving on a lot of protein shakes and protein bars which is definitely not healthy. Like I said, the scale keeps moving between 198.6 and 200 pounds over and over and over again no matter how I cut my carbs and calories. I don't feel healthy... like, I feel energized and up but inside I don't feel like I'm getting the nutrients I need and my hair is starting to fall out again.

I feel like I have to find a happy medium between what I am doing and what I should be doing and I think that may mean upping carbs a little with healthy carbs.

Now, here is something interesting that I've been thinking about (I talked about a lot of this in my "numbers" and "numbers continued" posts in December) but back last year when I lost 40 pounds, I wasn't just low carbing. I was having at least one cheat day a week and my calories varied, there was one day of high carb and high calorie, there was one day of very low carb and very low calorie and the rest of the days were low/moderate carbs and I was losing weight and I felt great!

So I did some research and found this thing called "carb cycling" where you vary your calorie and macro counts throughout the week and I honestly think that that's what I was doing without knowing it had a specific name.

So how do I find what really works for me? I try it out and experiment! I know low carb is good for me personally but I also know that I'm not making a lot of progress and I am definitely NOT eating healthy which is pretty important if you think about it, so I'm going to try the carb cycling thing and see what happens with the scale and with how I feel.

But here's the most important part of the whole thing. I am NOT going back to eating junk and having crazy cheat days. Everything will be controlled and I know I can do it, especially as I've done 18 days of no cheating or binging now.

Simple carbs and sugars are what sets off my binging... junk food, bakery items, bread, pasta, white flour, candy, ice cream... etc, so those are still out until I feel like I can control them (and I can not at this point). What I'm going to add back in are fresh fruit and all sorts of vegetable including my beloved sweet potato. Things like homemade oatmeal will be allowed but no crappy, sugary cereal. And as little as possible processed food too. There's always going to be some special occasions but I'm not thinking about those now.

I'm going to continue counting calories and macros, food will still be measured and weighed, I'm just going to bring some healthy and fresh options back into my diet and it won't be "keto" any more, more like low/moderate/high carb depending on the day. Also, everything will be tracked, especially "high carb" days because my bad habit is to not track or workout on those days and just go wild stuffing myself with food and that is not going to happen. I feel like I've found a little more of my willpower over these last 18 days and I am putting it to use!

I know how I want to feel and look and I'm slowly finding my way but sometimes you have to leave the main road and meander on the back roads for a while to discover what else might work for you.

And it won't hurt me to experiment for a while. If I start binging from the complex carbs then I'll have to rethink things again but they are normally okay. It's the fake food, the junk and the crap that I need to stay away from.

So that's the plan. Let's see what happens with it!

Saturday, January 14, 2017

Two Weeks Low Carb!!

Yes!! Today is officially two weeks low carb! 14 days... 14 long, hard, breadless, junkless, pastryless, pizzaless, chipless, ice-creamless days of strict, no cheating low carb!


And I feel great! My skin is clear and vibrant (I always forget low carb makes my skin look amazing), I'm under 200 lbs for the first time in about 10 weeks (excluding those 2 days where I went under and right back up a few weeks back), I have more energy, I'm sleeping better at night and not napping during the days (when I'm not sick), the horrible cravings and the binging are gone, my headaches are way, way less and my health is improving, not counting the whole being sick thing which has nothing to do with low carb :/

Yes, it's true that I would love some gelato right now and some warm, soft, buttery bread but they're not worth the pounds and the pain and the getting hooked back on simple carbs that having them will bring.

I'm finding what foods work well for me and fill me and what foods leave me hungry and I'm also finding what fruits and veggies I can fit in without messing up my macros and still remain healthy.

And it's not just my carbs but my calories and all my other macros that have been on track for these two weeks. The workouts have been going pretty well too outside of illness and pulling something in my upper back today.

And now that I've hit two weeks I'm not about to stop. Low carb/keto is when I feel my best and look my best and is definitely not a short-term thing for me. I would eventually like to add some "cheat" foods back in but that won't be for a while and when it happens it'll be in small, carefully measured out portions and not until I'm mentally and emotionally ready for them!

I know people like to say that "it's not a diet, it's a lifestyle change" and I absolutely mean that. It IS a lifestyle change and I can't see what happens as I keep going with it!

Bring on the next two weeks, months and years... I'm ready for them!

Thursday, January 12, 2017

Week Two - Thursday Check-In (Month One)

Week Two Thursday Weigh-In:
01/12/2017:                -2.4 pounds
Total lost:                   30.8 pounds
Current Weight:       199.2 pounds

On the plus side I am out of the 200's and officially in Onederland for the first time in 10 weeks!! Wooohooo!! On the downside, I totally have whatever Gabriel brought home when he came home sick yesterday, I feel awful and I can't work out for the third day in a row, but, hopefully it won't last long.

So back to the weight loss! I worked really, really hard for this loss this week and I am going to do everything in my power not to go back over 200 pounds again. No cheat days is still not fun but it's working.

The worst part out of this entire week was grocery shopping today when I walked through the bakery aisle (I was getting the boys some muffins) and everything looked and smelled so freshly baked and amazing and suddenly I wanted it all... I wanted those freshly baked cookies, that bread, those parfaits, the cream puff, the apple pie, the blueberry turnovers... all of it HAD TO BE MINE!!!!!

So I did the only sane thing I could thing of, I grabbed the muffins for the kids and left the bakery section but it left me in a really bad mood (plus I was feeling sicker with every step which probably didn't help).

Anyway, that's how I know I'm not ready to bring cheat days back in. When I think of a cheat day and I instantly imagine eating an entire loaf of warm bread loaded with butter instead of a small, manageable slice, then I'm not ready. Having that kind of reaction to just the smell of carbs shows me I need to stay far, far away from all of that food no matter how "unfair" that feels.

So, anyway, now I keep doing what I have been doing. Counting calories and macros and staying under 50 grams of net carbs a day since that is working for me. There are some days where I can easily fit in a small Lindt truffle and still hit my target amounts so I don't even really feel deprived those days. I just need to accept that that's how it has to be for me to lose weight. I wish I could do it just with counting calories but I can't.

I also plan to get back to my workouts as soon as I'm feeling better.

And I need to stay out of the bakery section when I go to the store.

Monday, January 9, 2017

Freezing Monday Check-In

It is so freaking cold outside! I can't wait until Spring gets here and Charles and I can start going for our outdoor nature walks again!

In the meantime, I figured I would check in since my last week and a half of posts have been mostly workout ones and weekly weigh-ins.

I'm doing really well in all aspects. One of the most important things is that the depression is finally, truly better! It felt like took a long time to get it under control compared to how it usually goes, pretty much from mid-November when we switched the meds to about two weeks ago when I finally started to feel better every day. Now I'm feeling great and my shrink is very happy with my progress so I'm being moved back to my regular doctor until I need the shrink again which, hopefully, won't be for a long time.

I know one of the things that will definitely help with not being depressed will be sticking to a regular exercise schedule which I am finally doing! As I mentioned in my earlier workout post today, this is the first time in a long time that I've actually stuck to a regular schedule and didn't take a week long break in the middle of a workout only having to start all over again the following week. I'm working out every day that I feel good and the more I do it the better I feel.

I'm also doing great with the low carb. Today is Day 9 on plan with no cheat days and, while I honestly miss the cheat days, the cravings are mostly gone right now and the weight is coming off so it's working. Plus I feel good and my headaches have definitely improved (when the weather isn't setting them off). I know at some point in time I want to allow off plan foods... like on a really special occasion maybe or on a vacation or something, but I'm not going to worry about that right now. I will definitely keep sticking to the no cheating for now though because it's working. Maybe even until I hit my goal weight. Maybe.

I even "behaved" during my birthday yesterday and ate a delicious dinner that Charles made and still stayed in my carb amount so it's definitely doable. I do want to play around with more low carb recipes that substitute for "cheat" foods but I'll get around to that. It's not anything I need to do right now.

So, in general I am doing really well and things are looking good. I still need to add cardio to my workouts at some point in time and I still have a long way to go to lose all the weight I want to but I am finally making some real progress in all those areas and I'm thrilled with it!

Monday, January 9th Workout - Pull Day B: Back, Traps, Biceps & Abs

Yes! Another workout done and my plank time is slowly improving!

Leg Day B is tomorrow (yes, I created a workout with 2 leg days a week :o ), then gentle yoga and then the week starts again!

I can't remember the last time I actually did an entire week's worth of a workout without skipping tons of days and having to start over again!

Pull Day B: Back, Traps, Biceps & Abs - 1 hour, 31 Minutes:

Standing Resistance Band Pull - 5 sets Pyramid:
1 x 15 reps w/green band (10-12 lbs)
1 x 12 reps w/black band (15-20 lbs)
1 x 10 reps w/red band (25-30 lbs)
1 x 12 reps w/black band (15-20 lbs)
1 x 20 reps w/yellow band (2-4 lbs fast)

going back and forth with

Dumbbell Shrugs - 5 sets Pyramid:
1 x 15 reps w/ 8 lb dumbbells
1 x 12 reps w/ 10 lb dumbbells
1 x 10 reps w/ 15 lb dumbbells
1 x 12 reps w/ 10 lb dumbbells
1 x 20 reps w/ 5 lb dumbbells (fast)
************************************************

One Arm Dumbbell Row - 5 sets Pyramid:
1 x 15 reps w/ 8 lb dumbbells
1 x 12 reps w/ 10 lb dumbbells
1 x 10 reps w/ 15 lb dumbbells
1 x 12 reps w/ 10 lb dumbbells
1 x 20 reps w/ 5 lb dumbbells (fast)

going back and forth with

Resistance Band Bicep Curl Front and Sides - 5 sets Pyramid:
1 x 15 reps w/blue band (4-6 lbs)
1 x 12 reps w/green band (10-12 lbs)
1 x 10 reps w/black band (15-20 lbs)
1 x 12 reps w/green band (10-12 lbs)
1 x 20 reps w/yellow band (2-4 lbs fast)
**************************************************************

Concentration Curl - 5 sets Pyramid:
1 x 15 reps w/ 5 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 10 reps w/ 10 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 20 reps w/ 3 lb dumbbells (fast)

going back and forth with

Behind the Back Forearm Curl - 5 sets Pyramid:
1 x 15 reps w/ 3 lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 10 reps w/ 5 lb dumbbells
1 x 12 reps w/ 3 lb dumbbells
1 x 20 reps w/ 0 lb dumbbells (fast)
************************************************

Dead Bug - 5 sets x 12
1 x 12 reps
1 x 12 reps
1 x 12 reps
1 x 12 reps
1 x 12 reps

going back and forth with

Plank - 5 sets to Failure
1 x 33 seconds
1 x 31 seconds
1 x 28 seconds
1 x 28 seconds
1 x 27 seconds
************************************************

Six Inch Leg Raises - 5 sets to Failure
1 x 12 seconds
1 x 12 seconds
1 x 12 seconds
1 x 10 seconds
1 x 10 seconds

going back and forth with

Bicycle Crunch - 5 sets Pyramid:
1 x 15 reps
1 x 12 reps
1 x 10 reps
1 x 12 reps
1 x 20 reps (fast)
************************************************

Full Body Stretch:
Neck Stretch
Overhead Tricep Stretch
Shoulder Stretch
Wide Arm Chest Stretch Using Door Frame
Tree Pose
Standing Calf Stretch
Standing Hamstring Stretch
Warrior Pose
Downward Facing Dog
Cat/Cow Stretch
Cobra Stretch
Child's Pose
Pigeon Stretch
Reclined Butterfly
Prone Hamstring Stretch
Reclined Glute Stretch
Bridge Pose
Supine Twist
Seated Butterfly Stretch
Seated Side Bend Stretch
Seated Spinal Twist (done very, very carefully)
Outer Thigh Stretch
Seated Hamstring Stretch
Another Butterfly Stretch

Motivational Monday

Sunday, January 8, 2017

Sunday, January 8th Workout - Push Day B: Chest, Shoulders and Triceps

Woke up with a nasty headache but luckily it didn't last and I was able to work out. I actually really enjoyed today's workout! Upper body weights and resistance bands are my favorite even with the f'ing plank involved ;)

Push Day B – Chest, Shoulders and Triceps - 1 hour, 39 Minutes:

Incline Dumbbell Bench Press- 5 sets Pyramid:
1 x 15 reps w/ 5 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 10 reps w/ 10 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 20 reps w/ 3 lb dumbbells (fast)

going back and forth with

Incline Dumbbell Bench Fly- 5 sets Pyramid:
1 x 15 reps w/ 5 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 10 reps w/ 10 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 20 reps w/ 3 lb dumbbells (fast)
************************************************

Isolation Rear Delt - 5 sets Pyramid:
1 x 15 reps w/ 3 lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 10 reps w/ 8lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 20 reps w/ 0 lb dumbbells (fast)

going back and forth with

Resistance Band Tricep Kickbacks- 5 sets Pyramid:
1 x 15 reps w/blue band (4-6 lbs)
1 x 12 reps w/green band (10-12 lbs)
1 x 10 reps w/black band (15-20 lbs)
1 x 12 reps w/green band (10-12 lbs)
1 x 20 reps w/yellow band (2-4 lbs fast)
************************************************

Dumbbell Front Raises - 5 sets Pyramid:
1 x 15 reps w/ 3 lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 10 reps w/ 8 lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 20 reps w/ 0 lb dumbbells (fast)

going back and forth with

Dumbbell Lateral Raises - 5 sets Pyramid:
1 x 15 reps w/ 3 lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 10 reps w/ 8 lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 20 reps w/ 0 lb dumbbells (fast)
************************************************

Anchored Resistance Band Chest Press - 5 sets Pyramid:
1 x 15 reps w/green band (10-12 lbs)
1 x 12 reps w/black band (15-20 lbs)
1 x 10 reps w/red band (25-30 lbs)
1 x 12 reps w/black band (15-20 lbs)
1 x 20 reps w/yellow band (2-4 lbs fast)

going back and forth with

Skull Crushers- 5 sets Pyramid:
1 x 15 reps w/ 3 lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 10 reps w/ 8 lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 20 reps w/ 0 lb dumbbells (fast)
************************************************

Dumbbell Cross Face Extensions- 5 sets Pyramid:
1 x 15 reps w/ 3 lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 10 reps w/ 8 lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 20 reps w/ 0 lb dumbbells (fast)

going back and forth with

Dumbbell Flat Bench Pullover- 5 sets Pyramid:
1 x 15 reps w/ 8 lb dumbbells
1 x 12 reps w/ 10 lb dumbbells
1 x 10 reps w/ 15 lb dumbbells
1 x 12 reps w/ 10 lb dumbbells
1 x 20 reps w/ 5 lb dumbbells (fast)
************************************************

Plank - 6 sets: 
1 x 30 seconds
1 x 26 seconds
1 x 22 seconds
1 x 18 seconds
1 x 16 seconds
1 x 14 seconds
************************************************

Full Body Stretch:
Neck Stretch
Overhead Tricep Stretch
Shoulder Stretch
Wide Arm Chest Stretch Using Door Frame
Tree Pose
Standing Calf Stretch
Standing Hamstring Stretch
Warrior Pose
Downward Facing Dog
Cat/Cow Stretch
Cobra Stretch
Child's Pose
Pigeon Stretch
Reclined Butterfly
Prone Hamstring Stretch
Reclined Glute Stretch
Bridge Pose
Supine Twist
Seated Butterfly Stretch
Seated Side Bend Stretch
Seated Spinal Twist (done very, very carefully)
Outer Thigh Stretch
Seated Hamstring Stretch
Another Butterfly Stretch

Saturday, January 7, 2017

Saturday, January 7th Workout - Leg Day A: Quads, Hamstrings, Calves and Abs

I haven't been feeling well for the last few days. I wasn't sure if I had picked up a bug that the boys brought home, if it was the crazy weather or if my body is still adjusting to low carb/keto and now I'm starting to think it was a combo of all those things.

I woke up this morning feeling very, very sick (very sick being lightheaded, nauseous, slightly dizzy and just generally unwell), finally felt better after lunch which was an Atkins frozen meal so I think my sodium hasn't been high enough on the low carb, anyway, I finally did Leg Day A but then started to feel really sick during the workout but I didn't want to quit so I worked out slowly and got it done.

I'm glad I stuck it out and I'm hoping to start feeling better soon seeing as this is Day 7 of low carb. I think I'm going to look into the electrolytes that my trainer has been suggesting for, like, a year now :/

Tomorrow is scheduled to be a yoga day but since I missed 3 workout days in a row I may move yoga to the end of this workout week and just jump into Push Day B instead... I'll decide tomorrow based on how I feel.

Leg Day A: Quads, Hamstrings, Calves and Abs: 95 Minutes

Basic Warm Up

Weighted Plie Squat - 5 sets Pyramid:
1 x 15 reps w/ 8 lb dumbbells
1 x 12 reps w/ 10 lb dumbbells
1 x 10 reps w/ 15 lb dumbbells
1 x 12 reps w/ 10 lb dumbbells
1 x 20 reps w/ 5 lb dumbbells (fast)

going back and forth with

Monster Walk with Resistance Bands - 5 sets Pyramid:
1 x 15 reps w/black band (15-20 lbs)
1 x 12 reps w/red band (25-30 lbs)
1 x 10 reps w/orange band (35-40 lbs)
1 x 12 reps w/red band (25-30 lbs)
1 x 20 reps w/green band (10-12 lbs fast)
**************************************************************

Seated Weighted Quad Extensions with 10 lb ankle weights (per ankle, total weight 20 lbs) - 5 sets Pyramid:
1 x 15 reps w/ 3 lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 10 reps w/ 8 lb dumbbells
1 x 12 reps w/  lb dumbbells
1 x 20 reps w/ no dumbbells just ankle weights (fast)

going back and forth with

Incline Prone Dumbbell Hamstring Curl with 10 lb ankle weights (per ankle, total weight 20 lbs - 5 sets Pyramid:
1 x 15 reps w/ 3 lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 10 reps w/ 8 lb dumbbells
1 x 12 reps w/  lb dumbbells
1 x 20 reps w/ no dumbbells just ankle weights (fast)
*********************************************************************************

Resistance Bands Hip Extensions - 5 sets Pyramid:
1 x 15 reps w/green band (10-12 lbs fast)
1 x 12 reps w/black band (15-20 lbs)
1 x 10 reps w/red band (25-30 lbs)
1 x 12 reps w/black band (15-20 lbs)
1 x 20 reps w/yellow band (2-4 lbs fast)

going back and forth with

Standing Dumbbell Calf Raise - 5 sets Pyramid:
1 x 15 reps w/ 5 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 10 reps w/ 10 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 20 reps w/ 3 lb dumbbells (fast)
******************************************************

Single Leg Bridge (Leg on Thigh) - 5 sets Pyramid: 
1 x 15 reps
1 x 12 reps
1 x 10 reps (slow & hold longer)
1 x 12 reps
1 x 20 reps (fast)

going back and forth with

Bench Crunch - 5 sets Pyramid:
1 x 15 reps
1 x 12 reps
1 x 10 reps (slow & hold longer)
1 x 12 reps
1 x 20 reps (fast)
************************************************

Ab Side Reaches - 5 sets Pyramid: 
1 x 15 reps
1 x 12 reps
1 x 10 reps (slow & hold longer)
1 x 12 reps
1 x 20 reps (fast)

going back and forth with

Opposite Toe Reaches - 5 sets Pyramid: 
1 x 15 reps
1 x 12 reps
1 x 10 reps (slow & hold longer)
1 x 12 reps
1 x 20 reps (fast)
************************************************

Full Body Stretch:
Neck Stretch
Overhead Tricep Stretch
Shoulder Stretch
Wide Arm Chest Stretch Using Door Frame
Tree Pose
Standing Calf Stretch
Standing Hamstring Stretch
Warrior Pose
Downward Facing Dog
Cat/Cow Stretch
Cobra Stretch
Child's Pose
Pigeon Stretch
Reclined Butterfly
Prone Hamstring Stretch
Reclined Glute Stretch
Bridge Pose
Supine Twist
Seated Butterfly Stretch
Seated Side Bend Stretch
Seated Spinal Twist (done very, very carefully)
Outer Thigh Stretch
Seated Hamstring Stretch
Another Butterfly Stretch

Thursday, January 5, 2017

Week One - Thursday Check-In (Month One)

Week One Thursday Weigh-In:
01/05/2017:                -0.4 pounds
Total lost:                   28.4 pounds
Current Weight:       201.6 pounds

Okay, so I didn't lose very much weight this week but considering I was chowing down on carbs until Sunday, I think I was lucky to lose anything. This coming week should be a lot better in terms of weight loss but I'm going to try very hard not too focus on how many pounds I'll lose on any given week or how much I might weigh by some upcoming date because that just causes me to get really upset and disappointed when I don't hit that elusive goal.

I'm just going to take it one day at a time and do my best with this lifestyle because, basically, that's what it is and I know it's the best thing for me no matter how loudly bread might be calling my name :/

Anyway, today is Day 5 low carb and I'm starting to crave carbs a little less. I've had a bad, bad headache all day (but still better than yesterday's headache) and I just got home from appointments so today is a rest day and I will pick up with Leg day A tomorrow.

It's also almost my birthday and I have a new yoga mat coming tomorrow and will be ordering some new, tougher resistance bands today. I'm still unsure on what kind of barbell to get so I'm holding off on that for now.

Oh, and for my birthday meal Charles is planning on cooking a really great sounding low carb meal and dessert so I won't need to cheat and I won't feel deprived. I will definitely be taking pictures of it too!

I think that's all I have for now.

Tuesday, January 3, 2017

Tuesday, January 3rd Workout - Pull Day A: Back, Traps, Biceps & Balance

Day two working out is done and it feels great! I'm also very nicely sore from yesterday's workout so I know I did it right.

Tomorrow I'm looking at a pretty tough Leg Day A but I now I can do it and if I can keep this up I will be looking pretty amazing by this summer!

I'm also on Day 3 low carb (again) but it doesn't feel as tough as the last few which I'm very grateful for!

Pull Day A: Back, Traps, Biceps & Balance - 75 Minutes:

Resistance Band Lateral Pulldown on Ball - 5 sets Pyramid:
1 x 15 reps w/black band (15-20 lbs)
1 x 12 reps w/red band (25-30 lbs)
1 x 10 reps w/orange band (35-40 lbs)
1 x 12 reps w/red band (25-30 lbs)
1 x 20 reps w/green band (10-12 lbs fast)

going back and forth with

Prone Row - 5 sets Pyramid:
1 x 15 reps w/ 8 lb dumbbells
1 x 12 reps w/ 10 lb dumbbells
1 x 10 reps w/ 15 lb dumbbells
1 x 12 reps w/ 10 lb dumbbells
1 x 20 reps w/ 5 lb dumbbells (fast)
************************************************

Seated Dumbbell Bicep Curl - 5 sets Pyramid:
1 x 15 reps w/ 5 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 10 reps w/ 10 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 20 reps w/ 3 lb dumbbells (fast)

going back and forth with

Dumbbell Upright Row - 5 sets Pyramid:
1 x 15 reps w/ 5 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 10 reps w/ 10 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 20 reps w/ 3 lb dumbbells (fast)
************************************************

Forearm in Front Extension - 5 sets Pyramid:
1 x 15 reps w/ 3 lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 10 reps w/ 5 lb dumbbells
1 x 12 reps w/ 3 lb dumbbells
1 x 20 reps w/ 0 lb dumbbells (fast)

going back and forth with

Seated Dumbbell Hammer Curl - 5 sets Pyramid:
1 x 15 reps w/ 5 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 10 reps w/ 10 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 20 reps w/ 3 lb dumbbells (fast)
************************************************

Forearm in Front Curl - 5 sets Pyramid:
1 x 15 reps w/ 3 lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 10 reps w/ 5 lb dumbbells
1 x 12 reps w/ 3 lb dumbbells
1 x 20 reps w/ 0 lb dumbbells (fast)

going back and forth with

Heel to Toe Walk- 5 sets across
************************************************

Plank - 6 sets:
1 x 20 seconds
1 x 20 seconds
1 x 19 seconds
1 x 17 seconds
1 x 15 seconds

going back and forth with

Superman with Heel & Elbow Squeezes - 5 sets Pyramid:
1 x 15 reps
1 x 12 reps
1 x 10 reps
1 x 12 reps
1 x 20 reps (fast)
************************************************

Full Body Stretch:
Neck Stretch
Overhead Tricep Stretch
Shoulder Stretch
Wide Arm Chest Stretch Using Door Frame
Tree Pose
Standing Calf Stretch
Standing Hamstring Stretch
Warrior Pose
Downward Facing Dog
Cat/Cow Stretch
Cobra Stretch
Child's Pose
Pigeon Stretch
Reclined Butterfly
Prone Hamstring Stretch
Reclined Glute Stretch
Bridge Pose
Supine Twist
Seated Butterfly Stretch
Seated Side Bend Stretch
Seated Spinal Twist (done very, very carefully)
Outer Thigh Stretch
Seated Hamstring Stretch
Another Butterfly Stretch

Motivational Monday (One Day Late)

Oooops... I kind of forgot about Motivational Monday until late last night and couldn't figure out a way to post from my phone so here it is, just a little bit late :/


Monday, January 2, 2017

Monday, January 2nd Workout - Push Day A: Chest, Shoulders, Triceps and Abs

Okay, part two of my new start has begun... I am finally working out again and I love it! The workouts are now done in a pyramid format so they take longer (today was an hour and a half) and I'm doing the plank on 4 days out of 6 but I love working with weights and bands and all that stuff. Eventually I'll add in cardio but this week I'm focusing on getting this new workout down.

Also, my plank time was atrocious today but it's a start. And I'm including what I do for my full-body stretch in this post because I've never written out what I do for my stretch but in the future I'm just going to post "full body stretch" unless I add something to it which I'm considering doing at some point in time.

Push Day A – Chest, Shoulders, Triceps and Abs - 95 Minutes:

Push Ups (against sink) - 5 sets Pyramid:
1 x 15 reps
1 x 12 reps
1 x 10 reps
1 x 12 reps
1 x 20 reps (fast)

going back and forth with

Resistance Band Lateral Raise - 5 sets Pyramid:
1 x 15 reps w/blue band (4-6 lbs)
1 x 12 reps w/green band (10-12 lbs)
1 x 10 reps w/green band (10-12 lbs)
1 x 12 reps w/blue band (4-6 lbs)
1 x 20 reps w/yellow band (2-4 lbs fast)
************************************************

Dumbbell Flat Bench Fly- 5 sets Pyramid:
1 x 15 reps w/ 5 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 10 reps w/ 10 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 20 reps w/ 3 lb dumbbells (fast)

going back and forth with

Dumbbell Flat Bench Press - 5 sets Pyramid:
1 x 15 reps w/ 5 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 10 reps w/ 10 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 20 reps w/ 3 lb dumbbells (fast)
************************************************

Seated Dumbbell Press - 5 sets Pyramid:
1 x 15 reps w/ 5 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 10 reps w/ 8 lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 20 reps w/ 3 lb dumbbells (fast)

going back and forth with

Overhead Tricep Extensions - 5 sets Pyramid:
1 x 15 reps w/ 5 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 10 reps w/ 10 lb dumbbells
1 x 12 reps w/ 8 lb dumbbells
1 x 20 reps w/ 3 lb dumbbells (fast)
************************************************

Bent Over Raises - 5 sets Pyramid:
1 x 15 reps w/ 3 lb dumbbells
1 x 12 reps w/ 5 lb dumbbells
1 x 10 reps w/ 5lb dumbbells
1 x 12 reps w/ 3 lb dumbbells
1 x 20 reps w/ 0 lb dumbbells (fast)

going back and forth with

Resistance Band Tricep Pulldowns- 5 sets Pyramid:
1 x 15 reps w/blue band (4-6 lbs)
1 x 12 reps w/green band (10-12 lbs)
1 x 10 reps w/black band (15-20 lbs)
1 x 12 reps w/green band (10-12 lbs)
1 x 20 reps w/yellow band (2-4 lbs fast)
************************************************

Weighted Ball Crunch w/4 lb ball - 5 sets Pyramid: 
1 x 15 reps
1 x 12 reps
1 x 10 reps
1 x 12 reps
1 x 20 reps (fast)

going back and forth with

Oblique Bench Crunch - 5 sets Pyramid: 
1 x 15 reps
1 x 12 reps
1 x 10 reps
1 x 12 reps
1 x 20 reps (fast)
************************************************

Plank - 6 sets: 
1 x 19 seconds
1 x 13 seconds
1 x 13 seconds
1 x 12 seconds
1 x 12 seconds
************************************************

Full Body Stretch:
Neck Stretch
Overhead Tricep Stretch
Shoulder Stretch
Wide Arm Chest Stretch Using Door Frame
Tree Pose
Standing Calf Stretch
Standing Hamstring Stretch
Warrior Pose
Downward Facing Dog
Cat/Cow Stretch
Cobra Stretch
Child's Pose
Pigeon Stretch
Reclined Butterfly
Prone Hamstring Stretch
Reclined Glute Stretch
Bridge Pose
Supine Twist
Seated Butterfly Stretch
Seated Side Bend Stretch
Seated Spinal Twist (done very, very carefully)
Outer Thigh Stretch
Seated Hamstring Stretch
Another Butterfly Stretch

Sunday, January 1, 2017

New Year, New Month, New Week, New Day - New Start!

Happy New Year everyone!!

Today is the day to start everything fresh! It's the perfect day for new beginnings... the slate has been wiped clean and a whole new year stretches out before us!

My goals are actually very simple to look at... I want to do low carb/keto for the entire year and get back to working out. My workout goal is 5-6 days a week of some kind of exercise. I have workout plans but I basically want to do something, even if it's just a stretch, for most of the week.

Now, I've done enough low carb on and off to know that I feel and look my best while doing it, not to mention the weight loss and I've had enough practice to know that cheat days will eliminate any progress that I make so the goal is to have NO cheat days at all. Plus every cheat day will cost me $20 so that should definitely help me stay on track!

I'm actually considering trying out some recipes for keto "treats" so I don't feel totally deprived but I'll deal with those later. For the upcoming week, since I'm re-detoxing all over again, I want to keep it simple. Simple meals, simple foods and focusing in making it through the week. Then, when I have my keto feet under me again and feel like I'm really back into the low carb thing, I can start looking at new recipes and ideas.

Charles is totally with me on this and is all about helping me (plus he likes to cook) so that will be a huge help to me.

Basically, nothing I'm writing here is anything new. I'm just starting fresh and I have to keep going now. There are no more excuses and I can not wait to feel great again and to see some amazing progress!!

I am making this MY year!!

Who's with me?