Saturday, September 30, 2017

Saturday September 30th Workout - Full Body Stretch with Yoga Moves

Today was definitely a gentle stretch day! Everything is sore, especially my butt and my back but I love it because it shows how hard I worked this week! Tomorrow it's back to the gym for Push Day B and the Arc Trainer for cardio instead of the treadmill because it'll be more gentle on my back and knees.

Also, I did the stretch slower and held each one for 20 seconds instead of the regular 15!

And today is 5 days of exercise in a row!!

Full Body Stretch w/Yoga Moves: 24 Minutes

Rotating Neck Stretch
Neck Release Stretch
Standing Side Bend
Overhead Tricep Stretch
Shoulder Stretch
Overhead Shoulder Stretch
Eagle Arms Pose
Wrist Stretch
Wide Arms Stretch (using the doorway)
Tree Pose
Warrior II Pose
Triangle Pose
Standing Calf Stretch
Standing Hamstring Stretch
Standing Quad Stretch
Standing Half Forward Bend (holding on to shelf)
Standing Forward Fold
Downward Dog Pose
Downward Dog Pose with Alternating Calf Stretch
Low Lunge Pose
Half Split Pose
Cat/Cow Pose
Thread the Needle Pose
Cobra Stretch
Child's Pose
Pigeon Stretch Pose
Reclined Butterfly Pose
Knee to Chest Stretch
Rotating Ankle Stretch
Prone Hamstring Stretch with Stretch Band
Reclined Glute Stretch (1 foot on floor)
Reclined Glute Stretch (both feet off floor)
Supine Twist (knees folded for back safety)
Bridge Pose
Seated Butterfly Stretch
Seated Side Bend
Seated Spinal Twist
Cross-Legged Forward Bend
Seated Hamstring Stretch
Wide-Angle Seated Forward Bend
2nd Seated Butterfly Stretch

Friday, September 29, 2017

Friday, September 29th Workout - Abs Day A - Upper, Lower & Obliques Plus Cardio and Stretch

I had a late afternoon workout today after work and enjoyed having the gym mostly to myself. I really wanted to do an hour on the treadmill since Abs Day A only took 34 minutes but my back started acting up pretty badly so I cut it short at 45 minutes of cardio and went home and iced my back.

Tomorrow may have to be a gentle stretch or yoga day but as long as I do something I'm good!

Abs Day A - Upper, Lower & Obliques Plus Cardio and Stretch - 1 hours, 47 minutes

Warm-Up:

Treadmill - 10 minutes, distance: 0.44 miles, incline: 0, speed 2.9-3.0

Upper, Lower & Oblique Abs - 34 minutes

Ab Crunch Machine - 3 sets x 15 reps: 3 x 60 lbs

Pilates Hundred -3 sets x count of 20

Basic 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 - 2 sets x 12 seconds, 1 set x 8 seconds

Standing Dumbbell Side Bends - 3 set x 15 rep: 3 x 10 lbs

Cardio - 45 Minutes:

Treadmill info from Fitbit:
time: 45 minutes, distance: 2 miles, resistance: 0, speed: 3.1-3.2 - calories burned: 298, steps: 4,935

Full body Stretch - 18 Minutes

Thursday, September 28, 2017

Thursday, September 28th Workout - Leg Day A - Quads, Hamstrings and Calves Plus Cardio & Stretch

Today started off badly with a really bad headache so I wasn't even sure I'd make it to the gym but when it settled down that's where the first place I went and I loved it!

Leg day went great! I was able to up my weights on almost every exercise (I think I can go even higher on the cable hip extension) and I managed 40 minutes on the treadmill. Tomorrow is Abs Day A which is shorter than my other workouts so the way my plan is going, the shorter my weights workout, the longer my treadmill time will be.

I can't wait to go back after work tomorrow!! The gym is definitely my happy place and I'm sticking with it this time!

Leg Day A - Quads, Hamstrings and Calves Plus Cardio & Stretch - 2 hours, 9 minutes

Warm-Up:

Treadmill - 10 minutes, distance: 0.45 miles, incline: 0, speed 3.0-3.1

Quads, Hamstrings and Calves - 60 minutes

Basic Plank - 1 x 91 seconds, 1 x 68 sec, 1 x 72 sec 1 x 70 sec, 1 x 64 sec

Single Leg Bridge (leg on thigh) - 3 sets x 15 reps

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

Leg Extension Machine -3 sets x 15 reps: 3 x 40 lbs

Leg Curl Machine - 3 sets x 15 reps: 3 x 50 lbs

Cable Hip Extension - 3 sets x 15 reps: 3 x 30 lbs

Squat Side Kick (squat side kick right side/squat side kick left side = 1 rep) - 3 sets x 15 reps

Standing Dumbbell Calf Raises - 3 set x 15 reps: 3 x 10 lbs

Standing Step Bench Calf Raises - 3 set x 15 rep

Cardio - 40 Minutes:

Treadmill info from Fitbit:
time: 40 minutes, distance: 1.81 miles, resistance: 0, speed: 3.3-3.4 - calories burned: 281, steps: 4,467

Full body Stretch - 19 Minutes

Thursday Weigh-In - September 28th - Sixteen Weeks Low Carb/Keto

Thursday Weigh-In - September 28th:
09/28/2017:                  -0.6 pounds
Total lost:                       57 pounds
Current Weight:            173 pounds

So, sixteen weeks in and I'm down another 0.6 lbs for a total loss of 57 lbs and a loss of 25.6 lbs in the 16 weeks of low carb/keto with no cheating.

On one hand, yay I lost again for the 16th week in a row, but on the other hand, that number was lower all freaking week and jumped up on the weigh-in day which pisses me off! Plus the last 3 weeks I've lost less than a pound every week which is annoying, but, a loss is a loss and I'll take it.

Plus I just started at the gym and I'm working out hard which can lead to my muscles retaining water so that could be part of it as well. We'll see what the next week brings but I'm only 3 pounds away from my short-term goal of 170 lbs and 4 pounds away from being out of the obese BMI and into the overweight!! I can't wait for that to happen!

Today is day 111 of no cheating and it's going great but sometimes I just want some carby stuff :/. I'm not really craving it, I just want it but I don't want to mess up my streak and I know it'll make me feel sick and I'll gain weight so I'm going to keep going with no cheating. I have my one feast day planned for Christmas Day and I'll just keep looking forward to that.

In other news I am LOVING the gym and I'm planning on sticking to it this time (gym blog post is actually coming up shortly).

I think that's about it for today.

Wednesday, September 27, 2017

Wednesday, September 27th Workout - Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Stretch

Another great day at the gym. The weight training workout didn't take as long as yesterday so I added an extra five minutes to my cardio workout. I also think I can go heavier on the hammer curls and the chest-supported two-arm row next time!

Leg Day A tomorrow along with my weigh-in day (so far it promises to be a good one but we'll see) and I'm at over 9,000 steps so I'm just going to go ahead and hit 10,000 today!

Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Stretch: 1 hours, 57 Minutes Total Time

Warm-Up: 10 Minutes

Treadmill - 10 minutes, distance: 0.44 miles, incline: 0, speed 2.9-3.1

Back, Traps, Biceps & Forearms - 55 Minutes

Basic Warmup

Basic Plank - 1 x 92 seconds, 1 x 62 sec, 1 x 68 sec 1 x 64 sec, 1 x 63 sec

Superman Heel & Elbow Squeeze - 3 sets x 15 reps

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

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

Machine Assisted Pull Up - Narrow Grip - 3 sets x 15 reps: 3 x 140 lbs

Cable Shrug - 3 sets x 15 reps: 3 x 30 lbs

Incline Dumbbell Chest-Supported 2-Arm Row - 3 sets x 15 reps: 3 x 10 lbs

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

Dumbbell Forearm Extension - 3 sets x 15 reps: 3 x 3 lbs

Dumbbell Forearm Curl - 3 sets x 15 reps: 3 x 3 lbs

Cardio - 35 Minutes:

Treadmill info from Fitbit:
time: 35 minutes, distance: 1.59 miles, resistance: 0, speed: 3.3-3.4 - calories burned: 245, steps: 3,913

Full body Stretch - 17 Minutes

Tuesday, September 26, 2017

Tuesday, September 26th Workout - Push Day A - Chest, Shoulders & Triceps Plus Cardio & Stretch

Every single time I go to the gym I remember how much I love it so, whatever it takes, I'm going to keep going.

I decided that I need to approach exercise the way I did no cheating on low carb. I need make today Day 1, take it much more seriously than I have been and do some kind of exercise every day be it a full workout or some yoga poses. It will all depend on how I feel and how much time I have. But, I need to count the days, track them and earn a reward for every so many days (I don't have a number yet and not weapons this this lol).

That's what worked with low carb/keto and so that's likely to work with exercise as well.

Anyway, I had an amazing workout today (I started with Push Day A for the gym), I worked much harder than I do at home and really pushed myself and I got my longest plank to 100 seconds today!!
I am psyched and I'm definitely going back to the gym tomorrow!!

Push Day A - Chest, Shoulders & Triceps Plus Cardio & Stretch: 2 hours, 11 Minutes Total Time

Warm-Up: 10 Minutes

Treadmill - 10 minutes, distance: 0.43 miles, incline: 0, speed 2.8-3.0

Chest, Shoulders & Triceps - 1 hour, 13 Minutes

Basic Warmup

Basic Plank - 1 x 100 seconds, 1 x 86 sec, 1 x 70 sec 1 x 63 sec, 1 x 66 sec

Wall Pushups - 3 sets x 15 reps

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

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

Machine Seated Shoulder Press - 3 sets x 15 reps: 2 x 20 lbs, 1 x 17.5 lbs

Machine Assisted Dip Ups - Handles In - 3 sets x 15 reps: 3 x 150 lbs

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

Flat Dumbbell Press -  3 sets x 15 reps: 3 x 10 lbs

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

Dumbbell Incline Bench Fly - 3 sets x 15 reps: 3 x 8 lbs

Cardio - 30 Minutes:

Treadmill info from Fitbit:
time: 30 minutes, distance: 1.36 miles, resistance: 0, speed: 3.2-3.4 - calories burned: 205, steps: 3,402

Full body Stretch - 18 Minutes

Monday, September 25, 2017

More Workout Thoughts and Plans...


So... I'm planning on hitting the gym tomorrow rather than working out at home and there are several reasons for that...

1) It's so freaking hot and humid that I can maybe pull off a weights workout but definitely not cardio as well in this weather.

2) I realized today that I actually work at lot harder at the gym than at home, probably because there's machines and cables that have a much great range of weights than I have here at home.

3) I still miss it.

4) I prefer treadmills to workout DVDs for cardio.

Like I said in my previous posts, I'll be going back and forth depending on how I feel but at the same time, I want to establish a routine so I'm not exactly sure how I'm doing that.

I also haven't decided yet if I'm restarting with Push Day A or going into Leg Day A. One one hand I want to start from the beginning because of all the machines that I missed but on the other hand, is restarting it again bad for me? I'm guessing it's not bad because I did Push Day A the day before yesterday and today is a day off due to the weather so it's probably fine and that way I might actually run a full workout.

Anyway, we'll see what happens in the morning but I really want to make an effort to go. I definitely get a better workout there than at home, I really want to push myself and I already made sure my bag is all set to go!

Motivational Monday

Sunday, September 24, 2017

Sunday, September 24th Workout - Pull Day A - Back, Traps, Biceps & Forearms

I had a great workout! It was too hot and humid for cardio although Charles and I may take a long outdoor walk later when when it cools down.

I also got to use my new lat pulldown bar although I did have to "McGyver" it to the band but it worked out in the end and it was definitely worth adding to my exercise equipment collection!

Leg Day A tomorrow!

Pull Day A - Back, Traps, Biceps & Forearms: 1 hour, 19 Minutes Total Time

Back, Traps, Biceps & Forearms: 58 Minutes

Basic Warm up

Basic Plank - 1 x 84 seconds, 1 x 74 sec, 1 x 68 sec 1 x 64 sec, 1 x 65 sec
going back and forth with
Superman Hold - 1x16 seconds, 2x18 seconds

Band Lat Pulldown on Ball  - 3 sets x 15 reps: 3 x purple band (45-50 lbs) + Bar (11 lbs)
going back and forth with
Incline Dumbbell Reverse Fly - 3 sets x 15 reps: 3 x 3 lbs

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

Standing Hammer Curls - 3 sets x 15 reps: 3 x 5 lbs
going back and forth with
Dumbbell Upright Row -  3 sets x 15 reps: 3 x 8 lbs

Resistance Band Shrug - 3 sets x 15 reps: 3 x red band (25-30 lbs)
going back and forth with
Dumbbell Bicep Curls-  3 set x 15 reps: 3 x 5 lbs

Full body Stretch - 21 Minutes

Workout Plan Changes and Needing to Size Clothing Down Again!


This... so much this (btw I made this motivational thing using one of my photos from a nature walk last year and something my trainer once said to me).

In any case, as you guys may have noticed I worked out at home yesterday instead of the gym and I actually loved it. 

I'm pretty much at the point where I'm more likely to workout at home than the gym because it's easier on my time and energy and I like having an available bathroom right there. Of course I also love the gym but I may end up using it more for cardio for now. I want to actually complete at least one round of a full A-D workout before switching again and since I started Day A at home, I'll probably continue until the end of this workout cycle and then I'll see.

I still want to be able to fasted cardio at some point in time but I'm having a hard time not feeling sick in the mornings so that may be something I have to work up to.

In other news, I need smaller clothes again :O In a way that's great news! Yay, I need mediums instead of Larges now in tops and tank tops which is great progress but in another way, I just bought most of these Larges at the end of July/start of August!! How can I need mediums already?

And let's not even get started on bras. I absolutely need to new sizes for those but I'm still working on figuring out the actual sizes I need. 

Lucky there's a rummage sale at the church where I work coming up in a week so maybe I can some smaller size shirts there.

I'm hoping my long-sleeved tops still fit well but I'm almost afraid to try them on and find out they're getting too big before I even have a chance to wear them! I'll have to do it sometime but it's not going to be today!

So, yay for getting smaller and I'll be posting workout info once my workout is done today!

Saturday, September 23, 2017

Saturday, September 23rd Workout - Push Day A - Chest, Shoulders & Triceps and Cardio

Okay, I ended up working out at home (thanks IBS) and I loved it as usual!

I don't want to waste my gym membership though so I may do the thing where I do a full workout plan (days A-D) at home and do fasted cardio on the treadmill at the gym during the majority of the week. But it'll all depend on my mood and how I feel.

I have a blog post that I want to write about working out in various placed but I'm not sure that will happen today. Anyway... on to today's workout where I'm also including (just this one time) everything I do during my stretch including all the yoga poses I put in!

Push Day A - Chest, Shoulders & Triceps Plus Cardio: 2 hours, 3 Minutes Total Time

Chest, Shoulders & Triceps: 1 hour, 10 Minutes

Basic Warm up

Basic Plank - 1 x 67 seconds, 1 x 63 sec, 1 x 65 sec 1 x 66 sec, 1 x 61 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 sets x 15 reps: 3 x blue band (4-6 lbs)
going back and forth with
Resistance Band Tricep Pulldowns - 3 sets x 15 reps: 3 x black band (15-20 lbs)

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

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

Cardio - 30 Minutes:

“Leslie Sansone Walk Away the Pounds: 2 Mile Brisk Walk”:
Fitbit info: time: 30 minutes, distance: 1.63, steps: 3,726, calories burned: 226

Full body Stretch - 23 Minutes - Full Details - Each Stretch is held for 15 seconds excluding the rotating ones that are held for 5 seconds a side enough times to add up to 15 seconds each:

Rotating Neck Stretch
Neck Release Stretch
Standing Side Bend
Overhead Tricep Stretch
Shoulder Stretch
Overhead Shoulder Stretch
Eagle Arms Pose
Wrist Stretch
Wide Arms Stretch (using the doorway)
Tree Pose
Warrior II Pose
Triangle Pose
Standing Calf Stretch
Standing Hamstring Stretch
Standing Quad Stretch
Standing Half Forward Bend (holding on to shelf)
Standing Forward Hold
Downward Dog Pose
Downward Dog Pose with Alternating Calf Stretch
Low Lunge Pose
Half Split Pose
Cat/Cow Pose
Thread the Needle Pose
Cobra Stretch
Child's Pose
Pigeon Stretch Pose
Reclined Butterfly Pose
Knee to Chest Stretch
Rotating Ankle Stretch
Prone Hamstring Stretch with Stretch Band
Reclined Glute Stretch
Reclined Glute Stretch 2
Supine Twist (knees folded for back safety)
Bridge Pose
Seated Butterfly Stretch
Seated Side Bend
Seated Spinal Twist
Cross-Legged Forward Bend
Seated Hamstring Stretch
Wide-Angle Seated Forward Bend
2nd Seated Butterfly Stretch

Thursday, September 21, 2017

Thursday Weigh-In - September 21st - Fifteen Weeks Low Carb/Keto

Thursday Weigh-In - September 21st:
09/21/2017:                  -0.8 pounds
Total lost:                      56.4 pounds
Current Weight:            173.6 pounds

Fifteen weeks of no cheating under my belt and the scale moved down again! So I'm down 56.4 pounds total and 25 pounds since starting no cheating 15 weeks (105 days today) ago! And on top of that I had a huge NSV because I can wear my size 10 stretch jeans now! I haven't been under a size 12 in pants in about 15 years!!

The weight loss is starting to slow down but I know that's normal plus this is a bad, "female week" for weight loss so I'm not overly concerned because I'm still on track and I'm making progress.

My biggest goal for this coming week outside of sticking to the food plan is to finally add working out back in. My workout plan is printed and ready to go, my gym bag is all set and all I need is the time and the energy to actually get off my butt and go do it. I know that I may drag my feet getting there but once I'm actually there I will love it as I always do! Right now the plan is to start Saturday morning because my Saturday is totally free, I have no excuses and I've told both my trainer and the gym owner that I WILL be there so now I'm being accountable to two separate people and I don't like letting people down!

I also realized today, after I happened to type it out, that I am 43.6 pounds away from my original goal and I was shocked!! I'm only 43.6 pounds away???? How did that happen?! Yes, it's still a big number but a whole lot smaller than 100 lbs was. It'll take longer to lose the last half than the first half took (well, if you don't count that one year of waffling and sort of not really losing anything) but I'm in this in for the long haul and I have time.

So...this week, stick to the food plan, stick to no cheating and get my butt back into the gym... I can do this!!

Monday, September 18, 2017

Gym, Sugar Alcohols and All Sorts of Stuff...


So, as you guys may have noticed after reading my blog for a while...I sort of change my mind... a lot. Personally, I don't see much wrong with that :/

Anyway, the last two days I've spent hours upon hours finally working on the dog portrait I've been working on on and off for quiet a while now and it's going really well and should hopefully be done by the end of the weekend.

Between this and being on my third pain day in a row (I'm getting too that and, yes, it's improving) I suddenly realized I really want to go back to the gym, not just to do cardio but to actually do a whole workout. So that's what I'm going to do. I had seriously planned on working out at home for a while but, hey, I have a membership and I love working out there so why not go. I just need to work out (no pun intended) a schedule where I can fit in life, art, work, appointments and errands and the gym into one day.

I have a good idea of how to do that - two days would be really early in the morning, two day would be in the afternoon (the days I work) and the other days would be worked around whatever else I need to get done.

Then again, I may wake up tomorrow morning and decide to do strength training at home, who knows, but I have a plan if that happens as well. And that plan is to do fasted cardio first thing in the morning at the gym, then come home, have breakfast and then do my regular workout at home. That's the order suggested by my trainer when I asked about the fasted cardio. I think it'll depend on the day, how I feel and how much time I have!

I also want to start a short, daily yoga routine and I've gotten a ton of great advice, links, videos and other things from my yoga "peeps" so I have a good plan for that as well! I already do about 20 yoga movements during my daily stretch but I want a little more than that.

So back to the pain days and sugar alcohols. Like I said, I'm on my third pain day in a row and when it first kicked in on Sunday morning I was like, WTF... there's no reason for this because the weather was good, I'd gotten enough rest, I hadn't gone anywhere or done anything major, I hadn't even been working out and then I thought about it and it hit me... this is the week I reintroduced sugar alcohols back into my diet thinking that they weren't harming me!

So now I know that sugar alcohols ARE affecting me and not in a good way and they need to go. Sadly, my beloved Enlightened low carb ice cream bars, Lily's chocolate and all sorts of low carb and keto snack and desserts all have sugar alcohols so they all have to go. I've gotten some good ideas on what to do in their place and did find a low carb chocolate that does not have them (ordered it on Amazon) so it'll be fine and I'd rather be without pain than eat yummy, low carb treats. It's just not worth it.

I think that covers it for today but tomorrow I plan to hit the gym right after breakfast and then, when I'm done (starting my new, freshly made workout A-D plan), I'll probably do lunch and then a couple of hours on the dog portrait.

I know that I can make everything fit, I just need to take it day by day and it'll eventually come together!

Motivational Monday

Saturday, September 16, 2017

100 Days Low Carb/Keto with No Cheating!!! - Long With Lots of Numbers!


100 days!! I can't believe I've hit 100 days! When I first started this in early June I don't think anyone, including myself, thought I would make it this far due to all my backsliding and cheating from the past several years but I did it and I feel amazing!!

I have a lot of numbers to share over the last hundred days of what I've achieved but I just feel so happy and so proud of myself.

This is the best and healthiest I have ever felt! This is absolutely the way of life for me for eating and I'm not about to stop!

The only "cheat" day (or "feast day" as Charles calls it) I have planned is Christmas day and even then I'm not planning a huge binge like I would be several months ago. I have a plan for some specific food and portions and that's all.

Let's see what the next 100 days bring!!!

So here's what I accomplished numbers-wise in the last 100 days:

Days Without Cheating : 
100 - June 8th-September 16th:

Weight Lost: 
24.2 lbs (198.6 - 174.4)

Weeks weight was lost: 
14 weeks (every week)

Inches Lost:
waist - 1.5
bust - 1.5
jeans size - 0
right arm - 0.5
left arm - 0.5
right thigh - 1.5
left thigh - 1.5
right calf - 0.7
left calf - 0.7
hips - 2.0
chest - 1.5

Highest Daily Calorie Intake:
1244 calories

Lowest Daily Calorie Intake:
1005 calories

Highest Daily Net Carb Intake:
44 net carbs

Lowest Daily Net Carb Intake:
23 net carbs

Days Worked Out:
36 days

Weapons Earned:
3 (day 30, day 60 & day 90)

Binges:
ZERO

Thursday, September 14, 2017

Thursday Weigh-In - September 14th - Fourteen Weeks Low Carb/Keto Plus Measurements

Thursday Weigh-In - September 14th:
09/14/2017:                  -0.6 pounds
Total lost:                      55.6 pounds
Current Weight:            174.4 pounds

I'm so thrilled with this half pound! Even a couple of months ago I would have been upset that it was only half a pound but I've learned a lot since then and I will happily take it!!

This puts me at 55.6 pounds down as a total loss and 24.2 pounds down in the 14 weeks of low carb/keto with no cheating! Today is also day 98 no cheating!! I can't wait to hit day 100 on Saturday!

I also decided to do something different for my workouts. I desperately miss my home workouts and the ease I have to workout at home wearing whatever I want, watching whatever I want and just not having to travel for it but I also have very few options for good cardio.

So... right now I'm going to do all my strength training at home (where I am WAY more likely to do it as the weather gets colder) and go to the gym for cardio first thing in the morning after dropping Gabriel off at school so that I'm already in the car and not in bed under my warm blankets lol. And this gives me a chance to try out fasted cardio and see how that goes.

This was I have the best of both worlds, I can always throw in some extra exercises at the gym if I feel like it but I won't feel like I'm wasting my home equipment by only going to the gym or wasting the money I paid for the gym by only working out at home.

I feel really happy with this plan and I'm positive I can be back to working out by this
weekend because I'm finally starting to feel better!

I also took my measurements this week and I'm thrilled with them! Since August 2nd (6 weeks total) I'm down the following and the full details on the numbers and inches are on my weigh-in and measurements page!

Lost between 8/2 - 9/14:         Total Lost:
Waist: -1.0 inch                        7.5 inches
Hips: - 1.0 inch                          6 inches
Bust:  - 1.0 inch                         7 inches
Chest: - 0.5 inches                     9.5 inches
Right arm: -0.5 inches               2.5 inches
Left arms: -0.5 inches                2.5 inches
Right thigh:-1.0 inch                  5.5 inches
Left thigh: - 1.0 inch                  5.5 inches
Right calf: - 0.5 inches                2  inches
Left calf:   - 0.5 inches                2.5 inches
Jeans Size: none                          4 sizes (can get my 10's on and button them but not quiet zip them)

Tuesday, September 12, 2017

More Thoughts on Tweaking the Plan


So, after thinking about it throughout the evening and overnight I think I'm going to break things down more into smaller steps in terms of everything I want to change.

I'm going to start with cutting back calories and really being careful with my carb amounts and what I'm eating. Focusing more on healthy foods and less on low carb easy foods and treats. If that doesn't do the trick in a couple of weeks, I'll go ahead and add the extra hours of Intermittent Fasting.

This way I'm not overwhelming myself and I'll know what it is that's working for me. It's also better for me to take little steps and not feel like I'm taking on too much.

Also, as a friend just mentioned, I am coming back from some injuries and am currently still sick and that could well be affecting my weight fluctuations and I really don't want to drive myself crazy.

So for now I'll stick to the 16:8 IF window (somedays it may be shorter when I get up late) like today, I didn't start breakfast until 10 am and I don't like to eat past five so today will be a 7:17 window.

I do have to admit that I am really craving the Lindt chocolates right now so it's probably a good thing I'm cutting way back on them. When I occasionally have one, I don't crave the next one but apparently, when I have them daily, I get hooked. No more getting hooked!! Well, outside of working out that is ;)

Monday, September 11, 2017

Time to Tweak the Plan... Very Long!


Okay, it's time to tweak the plan a little. Basically, I'm down 55 pounds so I can't keep eating the same amount of calories I was eating 55 pounds ago because I'm a lot smaller now. On top if that, while I'm thrilled with how the last 13 weeks have gone, once again, I can't keep doing the exact same thing week in and week out and expect the same results. After a lot of reading, researching and chatting with other low carb/keto people today I think I know what I want to do so I'm going to explain and break it down here...

It all started with the scale annoying me. Now, if you look at my weigh-in days, I have steadily lost weight over the last 13 weeks of no cheating low carb/keto. But, I weigh-in every day and my fluctuations are getting worse and worse (yes, I know they're normal) and the weight loss is only happening once a week, if it even was a real weight loss... let me explain.

Last week I weighed in at 175 lbs on my weigh-in day which is what I logged. But every other day that week was between 178 and 176 pounds and after the Thursday weigh-in the scale is right back up to 177-176 and hasn't even hit 175 lbs again which means that weigh-in may have been a fluke. Yes, I know stalls will happen and it's normal but I want to at least try and get back on track with a steady loss with smaller fluctuations so here's the planned changes...

1) First, that new, comfy, expensive mattress pad on the the bed... think it worked? NO! It DIDN'T do ANYTHING to help my knees!! The only thing that has helped is putting a pillow below the knees and having to move it every time I turn in bed so I constantly have a pillow below whatever knee I'm laying on. Am I not happy with this? You bet I'm not but at least the mattress pad is comfy and Charles likes it a lot so it was worth buying but what a let down!

I went ahead and ordered two wearable knee pillows to put around both knees that should be coming today. You're supposed to wear one and use it between your knees where they come together but I don't need that, I need something to protect the outside of my knees so the plan is to wear a knee pillow around each knee and turn it so the soft, comfy part is protecting the outside of the knee and hopefully that will work. I'll update on it after I try it out. If not, I guess I'm stuck with the freaking pillow!

So all this leads to...

2) I'm bringing back some sugar alcohols and fake sugars into my diet (mainly the Enlightenment ice cream bars) because they're not the thing that's causing my knee pain and I miss them. I'm still going to cut back, like one Enlightenment bar a week and only use the sugar alcohol foods for just my favorites (yes on the ice cream bars, no on the sugar-free chocolates for example) and keep the numbers as low as possible on the days I use them but, really, they don't seem to be the problem at all.

3) As I mentioned a while back, I'm doing Intermittent Fasting by not eating between 5-5:30 pm until 8-9:30 am depending on the day so I was doing the 16:8 plan (which I didn't even realize for a few weeks). That means I have a 8-hour window for eating and a 16 hour window for fasting (most of it being overnight so I could sleep through it). I'm going to drop it by an hour for the following week starting today to have a 7-hour window for eating and then drop by another hour (if I'm okay with that, it all depends on how I feel on the 17:7 plan)  to have it at 18:6 next week and see what happens.

I know some people do Intermittent Fasting for a 24 hour window twice a week but I'm definitely not ready for that plus I need to eat before I work out. I've tried it on an empty stomach before and it did not go well.

4) I am going to pay more attention to calories and carbs and really lock those down. There's no reason why I need to eat one piece of an amazing Lindt truffle that has 77 calories and 5 grams of carbs. That adds up to an extra 35 grams of carbs a week and 539 calories a week :O and that could be affecting my weight loss. I might have been able to get away with that 55 pounds ago but not now and not as I keep getting smaller. Plus, I want to make those things more of a special occasion thing and not an every day thing.

And, I seriously need to get healthier and those carbs can be replaced with veggie or berry carbs which would be much better for me!

5) I'm slowly starting to feel better so I'm hoping to be back at the gym this week to start my new workout plan and I can't wait! Obviously I can have some more calories on days when I do a major workout but I'm not going to worry about that right now. I just want to get back to the gym.

I think that covers things for now and I'll continue to tweak things as they are needed. I also know that weight loss slows down over time and the scale will fluctuate more but I want to do everything I can to keep on the path to losing weight and getting to my final goal!

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


Reposted from last year...

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

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

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

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

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

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

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

It was like watching a movie.

Like being in a dream.

It couldn't be real.

It could. not. be real.

But it was.

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

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

But he refused.

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

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

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

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

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

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

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

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

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

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

And I will never, never forget.

Motivational Monday

Sunday, September 10, 2017

Sunday in the Kitchen - Low Carb Wrap Meatball & Pepperoni Pizza for One

Wow, I haven't done one of these recipe posts since March but here I am again! Finally!

I made this one up as I went once I actually found low carb wraps in our local store and it's very yummy. You can add more ingredients to it if you want, you can use different amounts of cheese, pepperoni or meatballs, it all depends on your macros and calorie counts. It could use more cheese but I only have so many calories to play with so this is how I make it and it's delicious!


Ingredients:
1 Tumaro Low-in-Carb Multigrain Wrap
1/2 cup Lucerne Italian Style 6-Cheese Shredded Cheese Blend
2 Mama Mancini's Meatballs (the nutritional facts include 2 meatballs and 1/3 cup of sauce because there's no other way to track it but I don't use the sauce. I just have to no way to change that)
5 slices Hormel Original Pepperoni
2 sprays Olive Oil Cooking Spray (ingredients are for 3 grams of spray, I have no idea how close that is to what I use).

Preheat oven to 400 degrees. Spray both sides of the wrap and put on pizza pan (or cookie sheet). bake for 4 minutes on one side.


While the wrap is baking chop up the meatballs and pepperoni into many pieces (if you want them in pieces like I do so the whole thing is covered) and measure out the cheese.


Take pizza out of the oven and flip the wrap so that both sides get a chance to be browned.


Start adding ingredients. You can always add sauce but I didn't want any more calories and carbs and I'm not a big fan of sauce anyway so I leave it off.

Here I sprinkled on a little of the cheese to cover the wrap.


Add chopped up meatballs.


Add cut up pepperoni.

Layer on the remainder of the cheese.


Put in the oven and cook for another 4 minutes or so until the cheese is melted.


Slice up and enjoy!!

This is a one-person pizza and it's quick, easy and yummy!

Nutritional Facts: 1 serving equals 348 calories, 22 g fat, 947 mg sodium, 16 g carbohydrate (9 grams net carbs), 8 g fiber, 3 g sugar, 29 g protein.

Thursday, September 7, 2017

Thursday Weigh-In - September 7th - Thirteen Weeks Low Carb/Keto

Thursday Weigh-In - September 7th:
09/07/2017:                 -1.6 pounds
Total lost:                       55 pounds
Current Weight:            175 pounds


I am down 55 pounds!! This was a great surprise to wake up to because, as I've talked about before, I weigh-in every day to pay attention to what kind of weight loss pattern my body is following. This week the pattern changed and up until this morning I thought I'd be lucky to lose half a pound so I'm thrilled!

This also means that I'm down 23.6 pounds since I started low carb/keto with no cheating in the 13 weeks (91 days) that I've been doing it! Obviously, no cheating is the best thing I have ever down for my weight loss and health!

I've also been to the gym 3 times this week and plan to go a lot more in the coming days and weeks. Dealing with a nasty headache today (blame it on the weather) so I'll probably go back tomorrow but in the meantime, after working out for those three days, I'm refining my workout plan and polishing it up a little more. I'm really happy with how it's coming out.

I'm also still staying away from most fake sugars and alcohol sugar but I fully believe the problem with my knees was our mattress and my knees having less fat around them and since a new, thick, mattress pad is coming today, that should make a big difference.

So from here I out I keep doing what I have been doing for food, really make an effort to get to the gym 5-6 days a week and my new short-term goal is 170 lbs!

Tuesday, September 5, 2017

Tuesday, September 5th Workout - Lower Body Weight Machine Training Plus Abs, Cardio & Stretch

I had a great workout today! My knees and back held up perfectly and I actually sweated during this workout which makes me believe that I can up some of my weights for tomorrow's upper body day and work a little harder.

I was also able to go faster on the treadmill and didn't have any knee pain at all! So sleeping with pillows beneath my knees is helping but I will be a lot more comfortable when the new mattress topper gets here on Thursday!

I can't wait to go back to the gym tomorrow but it will have to be after work and after I get Gabriel from school (unless he has to stay home sick. Day 3 of school and he got sick on day 2... poor kid).

Lower Body Weight Machine Training Plus Abs, Cardio & Stretch - 2 hours, 2 minutes

Warm-Up:

Treadmill - 10 minutes, distance: 0.43 miles, incline: 0, speed 2.7-2.8

Lower Body Weight Machine Training Plus Abs - 64 minutes

Basic Plank - 1 x 71 seconds, 1 x 66 sec, 1 x 62 sec 1 x 60 sec, 1 x 60 sec

6-inch Hold - 3 sets x 10 second hold

Triangle Crunch - 3 sets x 15 reps

Dead Bug - 3 sets x 15 reps

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

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

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

Ab Crunch Machine - 3 sets x 15 reps: 3 x 50 lbs

Hip Abduction Machine - 3 sets x 15 reps: 3 x 40 lbs

Hip Adduction Machine - 3 set x 15 reps: 3 x 40 lbs

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

Cardio - 30 Minutes:

Treadmill info from Fitbit:
time: 30 minutes, distance: 1.32 miles, resistance: 0, speed: 2.9-3.0 - calories burned: 220, steps: 3,259

Full body Stretch - 18 Minutes

Monday, September 4, 2017

Monday, September 4th Workout - Upper Body Weight Machine Training Plus Cardio & Stretch

Switching to all weight machines for now was exactly what I needed!

I had a great workout and even added a new machine I hadn't used before, the shoulder press, and I'm thrilled with how my workout went.

I was also able to get each plank to at least 60 seconds and did 25 minutes of cardio on the treadmill (slowly and carefully). I did try the arc trainer but I'm not quiet ready for it yet.

I can't wait to go back tomorrow and do the lower body workout!

Upper Body Weight Machine Training Plus Cardio & Stretch - 2 hours

Warm-Up:

Treadmill - 10 minutes, distance: 0.41 miles, incline: 0, speed 2.4-2.5

Upper Body Weight Machine Training - 67 Minutes

Basic Warmup

Basic Plank - 1 x 63 seconds, 1 x 63 sec, 1 x 62 sec 1 x 61 sec, 1 x 60 sec

Superman Squeezing Heels and Elbows - 3 sets x 15 reps

Chest Press Machine - 3 sets x 15 reps: 3 x 10 lbs

Lat Pulldown Machine - 3 sets x 15 reps: 3 x 40 lbs

Bicep Arm Curl Machine - 3 sets x 15 reps: 3 x 12.5 lbs

Tricep Extension Machine - 3 sets x 15 reps: 3 x 40 lbs

Machine Assisted Pullup - 3 sets x 10 reps: 3 x 150 lbs

Machine Assisted Dips - 1 set x 10 reps, 2 sets x 8 reps: 3 x 150 lbs

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

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

Machine Seated Shoulder Press - 3 set x 15 reps: 3 x 10 lbs

Cardio - 25 Minutes:

Treadmill info from Fitbit:
time: 25 minutes, distance: 1.03 miles, resistance: 0, speed: 2.5-2.6 - calories burned: 171, steps: 2,536

Full body Stretch - 18 Minutes

Motivational Monday

Sunday, September 3, 2017

Some Small Workout and Low Carb "Treats" Changes...

Okay, I didn't make it to the gym today because I was in and out throughout the day but I did stretch and do my daily yoga pose (I'm doing a 1-week Spoonie challenge on Instagram) and did some rethinking about both my workout and something that I eat.

I've been having a lot of issues with my right knee and that was a big part to both changes. I'm not even sure what's going on with it because it's my "good" knee (go figure). Last week I woke up one morning in some serious pain on the right side of the knee and just assumed I slept on it funny but it wouldn't go away. And then, when it would eventually go away through the day, it would come back overnight as I slept (it was so bad the night before last that it woke me up three times from the pain) so I did some research and talked with some low carb/keto people and here's what I came up so far...

1) Last night I slept with a pillow beneath the hurting knee and that really helped (although my lower back wasn't thrilled with the arrangement) so this week we're going to order a new topper for the bed to make it more comfortable. I think part of it is that I've always had joint issues and another part is that the more fat I lose from around my joints, the more it hurts to sleep on them.

2) A few people on the keto board I belong to suggested that I could be having inflammation from something I'm eating so they recommended cutting out fake sugars and alcohol sugars. I thought about that and realized that, actually, my thighs and hips hurt less now that I've cut back on the Enlightened bars and the chocolate that's sweetened with sugar alcohols so they may be on to something. So I'm going to cut all those foods out for the next several weeks and see what happens. Yeah, I'll miss the low carb/low sugar treats (especially the ice cream) but I'd rather not feel more pain than eat them. And if I want some chocolate I can go back to having one small, weighed piece when I can fit it in and it can be real stuff, not the fake sugar/sugar alcohol stuff and that's probably healthier for me anyway.

3) I'm cutting my workouts back to upper body machines (plus planks and cardio) one day and lower body machines (plus abs, planks and cardio) on the others. The machines will protect my joints and simplify my workout weeks. Since I'm just getting restarted at the gym, it's probably a good way for me to go and I'm looking forward to it. Once I'm feeling stronger and my body is ready for more, I'll switch to something else. I'm planning on going back to the gym tomorrow and doing the upper body day which gives my knee more time to rest. Plus, if I try an exercise for the lower body and it hurts my knee I can always switch to something different. My workouts will depend on what my body can handle and what it can't.

I also read that the Arc Trainer may be easier on my knees than the treadmill for cardio so I may stick with a treadmill for the warm up (nice and slow) but focus on the Arc Trainer for the main cardio sections.

So, that's pretty much it and I'll see how it goes and evaluate based on how my body responds!

Saturday, September 2, 2017

Saturday, September 2nd Workout - Push Day A - Chest, Shoulders & Triceps Plus Cardio

Yup, I still LOVE the gym and I'm very excited about being back! There's some new things I can't wait to try out like a squat rack (when I'm ready) and the heavy ropes that I learned to use years ago back at my old gym! Slamming those things into the floor when I'm having a bad day is the best therapy!

It was a little depressing by how much less I was able to do today compared to the last time I was there but it's all a process and it's better to start slow and carefully than to hurt myself and I know that!

I also like having a shorter weight training workout so I can really focus on what I'm doing and still have plenty of time for cardio and the new, longer stretch.

I can't wait to go back tomorrow!

Push Day A - Chest, Shoulders & Triceps Plus Cardio & Stretch: 1 hour, 41 Minutes Total Time

Warm-Up: 10 Minutes

Treadmill - 10 minutes, distance: 0.39 miles, incline: 0, speed 2.1

Chest, Shoulders & Triceps - 53 Minutes

Basic Warmup

Basic Plank - 1 x 66 seconds, 1 x 47 sec, 1 x 36 sec 1 x 42 sec, 1 x 34 sec

Chest Press Machine - 3 sets x 15 reps: 3 x 10 lbs

Tricep Extension Machine - 3 sets x 15 reps: 3 x 40 lbs

Machine Assisted Dip Ups - 1 set x 8 reps, 2 sets x 6 reps: 3 x 150 lbs

Single Arm Cable Machine Lateral Raise - 3 sets x 4 reps: 3 x 10 lbs

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

Dumbbell Flat Bench Fly - 3 sets x 15 reps: 3 x 5 lbs

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

Cardio - 20 Minutes:

Treadmill info from Fitbit:
time: 20 minutes, distance: 0.82 miles, resistance: 0, speed: 2.5-2.6 - calories burned: 162, steps: 2,024

Full body Stretch - 18 Minutes