Sunday, October 29, 2017

The "Secret" To My Success... Very, Very, Very Long... Part TWO


Okay, now that the hard part is over, "The "Secret" To My Success... Very, Very, Very Long... Part ONE - READ THIS FIRST) , let's talk about what I'm doing and what I changed this time around to actually be successful with my weight loss and fitness.

This is the biggest and important change of all - I stopped all cheating cold turkey.

There are no more cheat days, cheat meals, cheat snacks etc. If it doesn't fit into my macros and calories then I don't eat it. The only exception will be Christmas day where I get one free day and even that won't be a free-for-all. It will be one meal and one small desert. NO binging!

Yes, not cheating is hard. It takes a lot of willpower and the first week is the absolute worst (the 2nd week isn't the greatest either) but I promise, it DOES get easier! The longer you don't cheat, the less you will want to.

You will need to take it one hour, one day, one pound at a time. Post about it all over Facebook if you have to, talk and talk and talk about it when you need it and it really does help to have someone who will stop you but let's back up for a minute. Here's in what I basically do....

1) I admitted to myself that I am a simple carb and sugar addict and I can NOT control myself when it comes to those foods so those foods are no longer part of my life. The longer I don't have them, the less I miss them. Not only do they make me break out with unhealthy skin and added pounds but they set of this chain reaction of binging. I haven't had any high carb foods in 143 days and I don't even want them at this point. And ever since I stopped eating them, I stopped binging.

It's kind of like being a drug addict. Simple carbs and sugar are my drug and I'm getting clean.

2) I count carbs, both total and net (carb total minus fiber). I track several macros including carbs, protein, fat, fiber and sugar. I stay under 49 total carbs and usually under 42 net carbs. Usually I'm in the mid-30's and upper 20's for net carbs although it varies throughout the week. I keep the fat higher and the protein somewhere between medium and high and get as much fiber as possible. The sugar naturally stays low because I don't eat unhealthy, sugary carbs.

3) I count calories. I keep it under 1300 calories a day. On days when I work out my calories have been going between 1250 and 1300 and on days that I don't work out I try to keep at about 1200 or under (since I'm short this is working for me).

I use MyFitnessPal for all my food tracking and absolutely love it. There are other places you can use but MFP is my long-standing favorite.

4) I weigh and measure all my food and all my ingredients. NOTHING goes in my mouth  until I know the calories and macros and everything get weighed down to the last almond. I have a lot of spacial perception issues (which sure is fun as an artist) and can never accurately estimate portion sizes so to be safe, it all gets weighed and measured and I'm used to it by now that it barely takes any time.

5) Exactly as the quote says I have changed my mindset on food. I'm choosing not to eat certain foods. I can have them if I really want to but I'm choosing not to because it will mess up my food plan and my weight loss and, because I know, it will probably make me feel like crap and not be worth it!

As an example, I found some mini Reese's dark chocolate peanut cups so I figured out that I could have one for so many carbs so I saved room for it and had one waiting to enjoy it. I'm still waiting. It didn't taste anywhere near as good as it used to and was really not worth it in the end. I'd rather fit in a small piece of some really good, high quality chocolate instead!

6) I've found substitutes for food I love. I started out with basic low carb/keto substitutes but it turns out that my Fibromyagia doesn't like alcohol sugars and they set off my fibro flares so all of those yummy things are out for me but they could be okay for you. You have to try numerous things to see what you like and what works for you. I did find some snacks without sugar alcohols and some recipes that I love and make often. Things like keto blueberry muffins make an amazing breakfast for me and I LOVE them!

7) Intermittent Fasting. Basically periods of time when you don't eat. I started mine without even realizing I was doing it. My last meal of the day is dinner at 5 pm and then I don't eat again until 8-9 am the next morning which gives me a 15-16 hour window of "fasting" and I'm asleep for most of it so win-win. Some people fast for 24 hours, some for longer, some for shorter. It's not necessary but it works for me!

8) I have people around me that support me and help me through the hard times. I have my family, my friends, my kids and my online communities. I have my Instagram which absolutely keeps me accountable as well as a private Faceboook exercise and "diet" board where everyone supports everyone else. I have the Facebook keto board which is an immeasurable help and I also have my trainer just a few clicks away.

I'm very, very lucky to be supported by some many people and I owe them a lot. That's one of the reasons I want to give back to others who might not get the same support or may need a little more. People help me and it's my turn to help others!

I also have this blog which also helps keep me accountable!

9) I set up rewards for every 30 days that I don't cheat. My first 4 "30-day" segments were rewarded with really cool weapons and my next 4 will be funny tanks tops (I already have one and just ordered the next).

You may need to set up more frequent rewards to make it work but 30 days works for me. If I could think if something little that I wanted (it can NOT be food!!!!) I may have done weekly rewards but I'm happy with what I'm doing and it definitely helps keep me on track!

10) I weigh in officially once a week (but I weigh myself every morning just to keep an eye the daily fluctuations) and I take my body measurements every 6 weeks or so. I also take progress photos every 13-15 or so pounds. I also post my weekly scale photo on Instagram and post my weight, measurements and progress pics on Instragram and my blog. That way, gain or lose, I'm still accountable for it!

11) I celebrate every victory that I can but I don't do it with food! I do it by, I don't know, I guess just being happy about it and posting online about it. So I lost a little less than half a pound some week... great... it's still a loss!

I lost more... awesome!

I went so many days without cheating... woohoo!

I was massively craving something and didn't give in... definitely something to be proud of!!

Look for the positives in what you're doing, NOT the negatives!

12) I celebrate NSV's (non-scale victories). Things like a smaller clothing size, clear skin, more energy, being able to lift a higher weight, being faster on your run...whatever it is! Whatever improvements you make, they need to count!

13) I exercise!! This is so, so important and you can do it any way you like and anywhere you like. If you like the gym and can afford it, great!! GO there!

If you prefer to work out at home, awesome! Work out there!

Do you want to run? Then run?

Do you hate to run and don't want to do cardio... okay, do some yoga! Lift some weights!

Who cares as long as you do something and enjoy yourself!!

Personally I do strength training (at home recently and am loving it), cardio because... well, it's not my favorite but I need it so I'm at least doing cardio I don't hate, and a long stretch with a lot of yoga poses thrown in. I don't run. I don't do Zumba, I don't really do classes. I do what I love (or like and deal with) and I'm happy with that!

14) This leads me to the next very important part... finding what works for you! I count calories and am low carb/keto (I'm not officially, strictly "keto" since I don't stay at 20 carbs and under so I usually just call it low carb/keto to be fair). But this won't work for everyone.

Someone may just want to count calories. Someone else might want to go Vegan. Someone may want to do Paleo and someone may just want to something entirely different. You have to find what works for YOU and not for someone else!

Personally, I truly believe that low crab/keto is the best thing in the world for me. It makes my fibro flares better, it obviously works for me for weight loss, my skin looked amazing up until something went wrong a few weeks ago (you can read back about it if you want but I still don't have an answer and don't see the Derm until the 14th so there's not too much posted about it) and I look and feel a decade younger!

But you have to find what will work for you! It may take some time and some experimentation or you can just decide on a way to go and just do it. Eventually something will click!

15) It takes time.... OMG, does it take time! I didn't become obese overnight and I'm not going to lose it overnight. I have had amazing success since I stopped cheating and I've lost weight every week since June 6th but I know that eventually it will slow down and come to a crawl. It won't continue at this pace forever and I have mentally prepared myself for that. You have to be ready. You have to know that you're facing a long, tough road and just, be ready. It will take a long time but, hey, that time will pass by anyway!

16) Take it pound by pound! If you're looking to lose, let's say 100 pounds because that's what I was looking at, thinking about losing the whole 100 pounds could be incredibly overwhelming! Take it pound by pound, day by day. What I do currently is know what my final goal weight is but I celebrate every 5 pounds lost so I always have my long-term goal and then 5-pound increments for my short-term goals and this works out well for me!

17) Be ready to set-backs, plateaus and an occasional gain. Now, honestly, I haven't had any of those since I stopped cheating but I'm sure they'll come eventually so I'm trying to look at all of it in a positive light.

For example, I spent that one year changing my mind on my eating plan and losing and gaining the same so many pounds for, well, the whole year. I can look back at that and kick myself for wasting a year and losing time and all that crap or I can look at it as a lesson learned: yes, I made no weight loss progress that year BUT I did generally maintain a 25-30 pound loss, I didn't gain everything back plus some and I learned what I can handle eating and what I can't!

18) Plan on a long-term plan. I know it's kind of a thing to say this but it's true, it is NOT a diet! It's a lifestyle change! If you only follow your plan until you're doing losing weight and then go back to what you were doing before, you will weight what you did  before! Yes, you will have some more leeway but you have to make a real, sustainable change which is yet another reason to do what works for you and what you can live with for the rest of your life!!

I plan on doing this for the rest of my life and I'm totally fine with it. Find what you can do, what you will do, and what will happily sustain you for life and you'll do great!

I think that may cover it for now but I'll definitely post more if it comes to me and, once again, if you would like some help, or just talk or have any questions for me please don't hesitate to reach out to me and keep in mind, I'm not done yet but I'm getting closer to it every day!!

The "Secret" To My Success... Very, Very, Very Long... Part ONE

is....

there IS NO SECRET!!!!

So, I've had several people message me after I posted yesterday's progress photos asking abut what I do to lose weight and how I'm doing it. Now, these people honestly asked for help and I absolutely want to help them!

People helped me and now it's my turn to help others, and to be fair, none of these people asked for "the secret" lol. But some people do and I want to make this very clear... there is no "secret." There's no magic pill, or special wrap, or special drink. It's hard, hard work, day in and day out, and it takes a lot of time but it is also so worth it!

So to make thing easier, I decided to do this blog post to talk about what I have been doing and how I've been doing it, to lose the weight, start getting in shape and get healthy! 

And, just as a warning, I am going to be completely honest and open here. Nothing is off the table. If it needs to be mentioned for some reason it will be no matter how embarrassing it may be!

I've written posts like this before but it's been a while since the last one so I'm going to be repeating some things, so if you you've read them already, feel free to skip over them and if anyone has any more questions, feel free to leave them here on the blog or try me on my Facebook or Instragram. I'm online a lot and I always answer my messages and, honestly, I would absolutely love to help anyone who wants the help! You won't be bothering me at all!

So... let's go back to the beginning. I started out "officially" in June of 2015 at 230 lbs. This was my highest weight ever and I was miserable and obese. My clothing sizes kept going up. I was in pain most of the time, not just from the Fibromyalgia (which doesn't go away with weight loss) but also massive back pain, joint pain, knee pain, migraines... you name it, I probably had it. I was binging constantly, not just because I felt like I couldn't control myself but also to make myself feel better emotionally.

There are things I have not written about before but I will here. I apologize if some of them are a little too much TMI but it is what it is... so... that was your warning for the following paragraph...by the time I hit 230 lbs (at 5"3) I had to stop shaving my bikini area because I couldn't really see it anymore and I was starting to get rashes under the, uh, hanging stomach skin due to the rubbing and it never seeing air. My thighs rubbed together when I walked and chafed so I refused to wear dresses and skirts (not that I could find any to look good on me anyway). I hated everything about my body. Okay, TMI over.

I was on numerous medications, not just for the mental health stuff but for tachycardia (rapid heart rate), blood pressure meds for high blood pressure and statins for high cholesterol. I was unhealthy and getting more unhealthy with every day.

I was tired and fat and unhappy. I hate how I looked. I hated how I felt. I hated what I was doing to myself. I felt incredibly uncomfortable in my own body and I knew something had to change. 

Now, sure, I've tried losing weight before 2015. I've done calorie counting, I've done Weight Watchers, I've done the "starving myself because I'm depressed" thing... and everything worked for a little while but I would always, always go back to gorging myself on junk and making myself feel better with sugar and carbs. 

Food was my comfort and my friend. I ate when I was happy. I ate when I was sad. I ate when I was upset and to celebrate anything. Food, food, food... but never good, healthy food. It had to be sugars and carbs. They made everything better... or so it seemed. Turns out they made everything worse but that incredible feeling of letting the food take over and comfort me was just too good to give up at the time. But it had to happen before I ate myself into the grave.

My back pain was getting worse with each day and my back would go out all the time. My joint pain was getting worse. I couldn't make it up one flight of stairs without breathing hard so I stopped trying and just took the elevator. I was running out of clothes that fit and every size I had to get was higher than the size before. I hated all of it!

Around June of 2015 I decided to start losing weight again but this time, I not only joined a gym, I also got a trainer there (who remains more than just my trainer now and I consider her to be a good friend). She suggested low carb, which was really funny to me because my doctor had just suggested the same and so I was... okay, if both of these people, who I trust, are telling me to do this, let's do this.

That day I went out and got a huge Chinese Food meal (last meal before the diet... who hasn't done that?) and then I started. Well, that's not exactly true. I researched and read everything I could find on low carb and then I started. It was low carb plus calorie counting plus whatever exercise I could do in between cycles of pain and my back going out.

That was my first bout with low carb. I did lose weight during it but I also made many mistakes that actually took quiet a while to learn from. I'm going to talk about the things I did right in the next post but first, let's talk about what went wrong.

One of my biggest mistakes was to have a weekly cheat day because my cheat days never stayed "weekly" for long. 

I am, and always have been, a carb and sugar addict but I just couldn't admit it to myself. I would have a good week, maybe two on low carb and then I would allow one cheat food. That cheat food would turn into a cheat meal, that turned into a cheat day that turned into a cheat week and so on.

I did manage to lose my first 31 pounds between June 2015-May 2016 and then I spent a year floundering around while I lost and gained the same 6-8 pounds over and over and over again because I kept changing my mind and cheating.

If you've read this blog for a while, or if you want to read back some, there's almost an entire year of blog posts were I go back and forth pretty much weekly, if not daily, one day sticking to low carb and then next day planning a more moderate carb approach and the next day planning to just count calories and then back to low carb again. It was a vicious, horrible circle of driving myself (and everyone around me) absolutely crazy with mind changing and poor decisions when it came to food.

My kids stopped believing me because they were sick and tired of hearing my promises for get healthy and then watch me cheat on those promises over and over again (and let me tell you, that one hurt!). Hell, I stopped believing in me. Yes, I was smaller and slightly healthier but I was still obese and the weight was coming back.

I was desperately unhappy again and constantly changing my mind to the point where I was making myself dizzy and then... then it all changed.

So what changed?

The absolute biggest thing that changed was that I took away cheating and that changed EVERYTHING.

So let's start there... two major things led to my change and cemented my decision to stop cheating and they remain as clear in my mind now as they were then.

1) I read an article about a woman who lost (and kept off) 180 lbs doing low carb/keto with NO cheat days at all and a part of me thought.... well, if she can do it, maybe I can do it too.

2) I watch "My 600-Pound Life" a lot and there was this one episode, which came on the heels of reading that article, that cemented the "no cheating" decision for me. The woman lived at home and shared a room with her 15 year old son. He was talking about his mother and he said that she likes to sneak food and claims it's her cheat day. And then he said the words that hit me like a bolt of lighting. "... but it seems like every day is her 'cheat day.'"

And I was, like, "Oh, sh*t." and I called out to my oldest son and said the quote to him and he said, "yup, that's pretty much how it is." and something in me broke. And suddenly, just like that, I was ready to get serious and change it all.

I didn't want that kind of relationship with my kids. I didn't want to keep failing and showing them that I was choosing to fail because that is exactly what I was doing. They didn't trust my word anymore (at least not about my food) because all I did was break it and I refused to do that to them, to my husband, or to me anymore. 

It had to stop and it had to stop now.

That was the day I changed it all. It was Tuesday, June 6th, 2017 and I have yet to have a cheat day (143 days cheat free today)!

I've lost 32.2 pounds since June 6th and 63.6 pounds in total. I'm no longer obese according to the BMI chart. I'm down numerous inches all around (all on my "weigh-ins and measurements" page). I'm down into sizes and a weight I haven't been at in about 14 years. My pain has improved immeasurably. I'm faster, I'm stronger, I work out almost daily. I'm not on cholesterol meds anymore and I think my blood pressure meds will be lowered soon. I'm only 36-ish pounds away from my original goal weight (and losing 100 lbs) and I feel amazing. 

So how am I actually doing it?

I'll tell you in the next blog post (which I will write as soon as I post this one, lol, because this is getting VERY long).

Saturday, October 28, 2017

Saturday, October 28th Workout - Abs Day B - Upper, Lower & Obliques Plus Stretch

I had a great Abs day workout but I skipped on the cardio today because my back was really feeling it (and not in a good way) so I'm letting it rest.

I'm hoping I can just pick up with Push Day C tomorrow and not need a rest day yet but we'll see what tomorrow will bring!

Abs Day A - Upper, Lower & Obliques & Stretch - 1 hours, 02 minutes

Upper, Lower & Obliques: 40 Minutes

Basic Warm Up

Plank w/Leg Lift - 1 x 70 sec w/15 leg lifts, 1 x 55 sec w/12 leg lifts, 1 x 42 sec w/10 leg lifts

Flutter Kicks - 2 sets x 20 kicks, 2 sets x 12 kicks

Stability Ball Crunch - 4 sets x 10 reps

Standing Cross-Body Crunch - 4 sets x 10 reps

Standing Dumbbell Side Bend - 4 sets x 10 reps: 4 x 10 lbs

Standing Dumbbell Core Stabilization - 4 sets x 10 reps: 4 x 10 lbs

Full body Stretch - 22 Minutes

New Updated Progress Photos!

I didn't realize how much time had passed between my progress photos so I finally got around to taking new ones, both in regular clothes and in workout ones. The most recent compared with the oldest will be on this page and you can see all of them on my "Progress Photos" page!

The difference is just amazing and I'm not done yet!

      This is 230 lbs from 06/26/2015 vs. 166.4 lbs on 10/27/2017 - 63.6 pound loss!


This is 223.4 lbs from 09/24/2015 vs. 166.4 lbs on 10/27/2017 - 57 pound loss (63.6 pound loss in total).




Friday, October 27, 2017

Friday, October 27th Workout - Leg Day A - Glutes, Quads, Hamstrings & Calves Plus Cardio & Stretch

Wow... what a workout! Yesterday I jokingly messaged my trainer that I was "literally working my ass off." She told me it was time to build a new ass to to "start doing paused squats."

So, today I f'ing paused during every f'ing heavy squat (yes, I swore and complained and cursed but I did it anyway lol).

I know I'm going to feel it tomorrow and I can't wait! 6 months ago I never would have been able to push myself like this. Basically, the harder I work, the better I feel! But I still plan on swearing and complaining about it while I do it lol.

Abs Day B tomorrow!!

Leg Day B - Glutes, Quads, Hamstrings & Calves Plus Cardio & Stretch: 1 hour, 49 Minutes Total Time

Glutes, Quads, Hamstrings & Calves: 58 Minutes

Basic Warm up

Basic Plank - 1 x 100 seconds, 1 x 90 sec, 1 x 80 sec

Heavy Weighted Dumbbell Glute Bridge - 4 sets x 10 reps: 4 x 25 lbs

Anchored Band Hip Abductor - 4 sets x 10 reps: 4 x 50 lb band

Standing Bench Calf Raises - 4 sets x 10 reps

Anchored Band Hip Adductor - 4 sets x 10 reps: 4 x 50 lb band

Heavy Weighted Dumbbell Paused Squat -  4 sets x 10 reps: 4 x 15 lbs

Dumbbell Seated Calf Toe Raise: -  4 sets x 10 reps: 4 x 25 lbs

Cardio - 30 Minutes:

“Leslie Sansone Walk Away the Pounds: 2 Mile Brisk Walk”:
Fitbit info: time: 30 minutes, distance: 1.68, steps: 3,728, calories burned: 217

Full body Stretch - 21 Minutes

Thursday, October 26, 2017

Thursday, October 26th Workout - Pull Day B - Back, Traps, Biceps & Forearms Plus Cardio & Stretch

Another great workout!

At my trainer's suggestion I held every contraction (and can I just say that after having 3 kids I HATE the word "contraction" lol) and I can really feel every single rep!

I'm loving this new workout plan and am actually looking forward to Leg Day B tomorrow!

Pull Day B - Back, Traps, Biceps & Forearms Plus Cardio & Stretch: 1 hour, 41 Minutes Total Time

Back, Traps, Biceps & Forearms: 50 Minutes

Basic Warm up

Basic Plank - 1 x 95 seconds, 1 x 80 sec, 1 x 75 sec

Airplane - 4 sets x 10 reps

Incline Chest Supported Dumbbell Reverse Fly - 4 sets x 10 reps: 4 x 5 lbs

Dumbbell Twist Bicep Curl- 4 sets x 10 reps: 4 x 8 lbs

Standing Anchored Band Row -  4 sets x 10 reps: 4 x 40 lb Band

Single-Arm Dumbbell Bicep Curl Over An Incline Bench -  4 sets x 10 reps: 4 x 8 lbs

Side Dumbbell Shrug -  4 sets x 10 reps: 4 x 10 lbs

Seated Dumbbell Forearm Curl - 4 sets x 10 reps: 4 x 3 lbs

Cardio - 30 Minutes:

“Leslie Sansone Walk Away the Pounds: 2 Mile Brisk Walk”:
Fitbit info: time: 30 minutes, distance: 1.64, steps: 3,644, calories burned: 221

Full body Stretch - 21 Minutes

Thursday Weigh-In - October 26th - Twenty Weeks Low Carb/Keto Plus Measurements

Thursday Weigh-In - October 26th:
10/26/2017:                  -1.8 pounds
Total lost:                      63.6  pounds
Current Weight:            166.4 pounds

Wooo!! Down another 1.8 lbs (32.2 lbs down in 20 weeks on low carb/keto with no cheating) and this was with working out at eating at a higher calorie amount and slightly higher carbs (still in the 30's for net though).

So this is going really well so far! Today is 140 days of no cheating on low carb/keto so in 10 more days I get another tank top reward! I'm also now 36.4 lbs away from my original goal weight! I keep waiting for things to get slower and I"m sure they will soon, I just want to be mentally prepared for it!

I also did my measurements and I"m doing really well on those! The most recent will be posted here and the total amounts will be on my "weigh-in and measurements" page.

And tomorrow I'll be doing new progress photos in both regular clothes and in a sports bra and workout shorts.

So, I guess I'm going to continue to do what I've been doing since it's working and try not to stress out too much about eating a higher calorie amount on days I work out because I'm still losing weight and I don't feel like I'm starving anymore since I added in those calories!

Lost between 9/14-10/26:         Total Lost:
Waist: -1.5 inch                         9 inches
Hips: - 2.0 inch                          8 inches
Bust:  - 1.0 inch                         8 inches
Chest: - 1.0 inches                    10.5 inches
Right arm: -0.3 inches               2.8 inches
Left arms: -0.3 inches                2.8 inches
Right thigh:-0.5 inch                  6 inches
Left thigh: - 0.5 inch                  6 inches
Right calf: - 0.3 inches               2.3  inches
Left calf:   - 0.3 inches               2.8 inches
Jeans Size: 1 size (size 10)         5 sizes

Wednesday, October 25, 2017

Wednesday, October 25th Workout - Push Day B - Chest, Shoulders & Triceps Plus Cardio & Stretch

Ahhhh... after one day of rest (which my body decided it needed) I am back to working out!

Today was Push Day B and had two exercises that I've never done before (and which I loved) and I could feel every one of them! Once again, my weights are lower than they have been in the past but by going slowly on each rep ad holding at the top, I am seriously feeling these!

I can't wait to start seeing some results!

Push Day B - Chest, Shoulders & Triceps Plus Cardio: 1 hour, 39 Minutes Total Time

Chest, Shoulders & Triceps: 48 Minutes

Basic Warm up

Basic Plank - 1 x 90 seconds, 1 x 90 sec, 1 x 75 sec

Dumbbell Flat Bench Press - 4 sets x 10 reps: 4 x 8 lbs

Standing Anchored Band Shoulder Front Raise - 4 sets x 10 reps: 4 x 15-20 lb band

Incline Dumbbell Fly - 4 sets x 10 reps: 4 x 5 lbs

Dumbbell Tricep Kickbacks -  4 sets x 10 reps: 4 x 5 lbs

Standing Anchored Band Internal Shoulder Rotation - 4 sets x 10 reps: 4 x 15-20 lb band

Dumbbell Overhead Tricep Extension -  4 sets x 10 reps: 4 x 8 lbs

Cardio - 30 Minutes:

“Leslie Sansone Just Walk: Walk Off Fat Fast: 30 Minute Big Burn”:
Fitbit info: time: 30 minutes, distance: 1.51, steps: 3,569, calories burned: 210

Full body Stretch - 21 Minutes

Monday, October 23, 2017

Monday, October 23rd Workout - Abs Day A - Upper, Lower & Obliques Plus Cardio & Stretch

Four days working out in a row and I did long cardio of 45 minutes today! Eventually long cardio will be more like an hour but I'm building up to that.

Tomorrow will be Push Day B unless I wake up feeling like I need a rest day but I don't currently feel like I need one yet!

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

Upper, Lower & Obliques: 40 Minutes

Basic Warm Up

Basic Triangle Crunch - 4 sets x 10 reps

6-Inch Hold - 4 sets x 10 seconds

Dead Bug - 4 sets x 10 reps

Prone Side Reaches - 4 sets x 10 reps

Reaching Obliques - 4 sets x 10 reps

Standing Anchored Band Oblique Crunch - 4 sets x 10 reps: 4 x 15-20 lb band

Cardio - 45 Minutes:

“Leslie Sansone's Walk at Home: 5K With a Twist”:
Fitbit info: time: 45 minutes, distance: 2.36, steps: 5,424, calories burned: 331

Full body Stretch - 22 Minutes

Motivational Monday

Sunday, October 22, 2017

Thoughts on Working Out at Home, Building Muscle and More...


This is exactly how I feel! I'm very nicely sore from both my push and pull days and can't wait to barely be able to walk tomorrow and the next day from today's leg day!

So, today was my third workout in a row at home and I am absolutely loving it. Changing up the workout; the sets and reps and doing each move slower and holding the rep at the top is making a huge, huge difference in how hard I'm working and I can feel it with every movement!

I'm not even missing the gym at this time because I'm working just as hard as I was while there and I'm loving being able to just throw on my workout clothes and exercise whenever I feel like without worrying if it'll be busy or having to go anywhere (plus, horror movies to keep me company and kids to take pics for Instagram)!

I may eventually want to go back to the gym but right now I'm very happy where I am. I even did cardio all three days, two DVD workouts and one outdoor walk, and tomorrow will be a long cardio day along with Abs day A and I'm liking the DVDs right now so we'll see how things go.

I'm also noticing a lot more loose skin, which is to be expected, but besides the loose skin I'm seeing a very noticeable lack of muscle tone. Now, this does make sense seeing how inconsistent my workouts have been so I'm hoping to change that by actually sticking to the workout plan but it's a little disappointing to still see a lot of flab. I plan on upping my protein amounts (I can never seem to even hit my macro requirement) so it needs to be done but I'm so freaking picky about what I eat that I really need to plan ahead for this.

I also may have to wait until I'm done losing weight before I can really build up my muscles but I'm sure I can make some kind of progress with being consistent with my exercise and macro intake.

I've also felt like I've been starving the last two days and my calorie count has definitely gone higher on the days I work out than the days I don't, but it's still under it my final limit so I think that's okay... it just feels weird to be eating more than normal for me :/ I'm sure I'll sort all of this out as I go, but I still have about 38 pounds to lose until my original goal weight and about 28 pounds to go until I hit my highest "healthy" BMI number so I'm not done yet. I'm just going to keep taking it one day at a time and see what happens.

And if I'm overdoing it on the calories, it'll show up in my weigh-in and then I can adjust as I go. And who know, maybe an extra 100 calories will help the muscle and strength training if they're healthy ones?

Other than that, I finally see my shrink tomorrow morning but I'm definitely starting to feel more like myself these days. My skin isn't really back to normal (you can see what I mean in some of my workout pics) but it's better than it was and while the redness remains, and comes and goes, the rash is staying away. And if it gets really bad again I can call the dermatologist back. I do have an appointment to see them but it's not until Nov 14th :/

I think that covers it for now!

Sunday, October 22nd Workout - Leg Day A - Glutes, Quads, Hamstrings & Calves Plus Cardio & Stretch

Another great workout! The slower I go with my reps and the longer I hold them, the harder it is and I am loving it!

I'm going to seriously hurt tomorrow and I can't wait!

Also, I did an outdoor walk today for cardio instead of a DVD because it was gorgeous outside and my legs needed a break from the DVD workouts!

Abs Day A and long cardio day tomorrow!

Leg Day A - Glutes, Quads, Hamstrings & Calves Plus Cardio & Stretch: 1 hour, 41 Minutes Total Time

Glutes, Quads, Hamstrings & Calves: 50 Minutes

Basic Warm up

Basic Plank - 1 x 90 seconds, 1 x 80 sec, 1 x 70 sec

Single Leg Glute Bridge (Leg on Thigh) - 4 sets x 10 reps

Standing Dumbbell Calf Raise- 4 sets x 10 reps: 4 x 10 lb

Seated Weighted Quad Extensions - 4 sets with weights held between feet x 10 reps: 4 x 10 lb ankle weights per ankle w/8 lbs dumbbells

Prone Dumbbell Hamstring Curl - 4 sets with weights held between feet x 10 reps: 4 x 10 lb ankle weights per ankle w/5 lbs dumbbells

Plie Squat w/Dumbbell  -  4 sets x 10 reps: 4 x 15 lbs

Single Leg Calf Raise: -  4 sets x 10 reps

Cardio - 30 Minutes:

Outdoor Walk:
Fitbit info: time: 30 minutes, distance: 1.28, steps: 3,179, calories burned: 196

Full body Stretch - 21 Minutes

Saturday, October 21, 2017

Saturday, October 21st Workout - Pull Day A - Back, Traps & Biceps Plus Cardio & Stretch

Another great workout today!! I'm very nicely sore from yesterday and worked very hard today and loved it! Leg Day A tomorrow!

Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Stretch: 1 hour, 36 Minutes Total Time

Back, Traps & Biceps: 46 Minutes

Basic Warm up

Basic Plank - 1 x 70 seconds, 1 x 65 sec, 1 x 62 sec

Superman Hold - 4 sets x 20 seconds

Wide Grip Anchored Band Lat Pulldown on Swiss Ball w/Bar - 4 sets x 10 reps: 4 x 40 lb band + 3 lb bar

Anchored Band Bicep Curl- 4 sets x 10 reps: 4 x 25-30 lb band

Dumbbell Upright Row -  4 sets x 10 reps: 4 x 10 lbs

Dumbbell Standing Hammer Bicep Curl -  4 sets x 10 reps: 4 x 8 lbs

Anchored Band Shrug -  4 sets x 10 reps: 4 x 40 lb band

Seated Dumbbell Forearm Extension - 4 sets x 10 reps: 4 x 3 lbs

Cardio - 30 Minutes:

“Leslie Sansone Just Walk: Walk Off Fat Fast: 30 Minute Big Burn”:
Fitbit info: time: 30 minutes, distance: 1.56, steps: 3,667, calories burned: 218

Full body Stretch - 20 Minutes

Friday, October 20, 2017

Friday, October 20th Workout - Push Day A - Chest, Shoulders & Triceps Plus Cardio & Stretch

Wow, I had a fantastic workout today! The new plan for sets, reps and tempo made all the difference in how great of workout I got and how hard I worked and what I realized that it wasn't that I was working harder at the gym (which is what I always thought), it's that I was working differently.

In the gym I would go from one exercise to another without repeating them, for example: first the chest press, then triceps, then shoulders but at home I was going back and forth with 2 exercises for the whole workout, example: chest press going back and forth with tricep extensions, then the next two and so on.

This time, because I changed up my sets and reps (from 3 sets x 15 reps to 4 sets x 10 reps) and my tempo was much slower as well as shortening the amount of exercises I was doing, I did one exercise at a time like I was doing at the gym and wow, did I feel them! I feel like I worked a million times harder  even though a lot of my weights went down and the slower temp also made a huge difference!

I can't wait to do Pull Day A tomorrow!!

Push Day A - Chest, Shoulders & Triceps Plus Cardio: 1 hour, 27 Minutes Total Time

Chest, Shoulders & Triceps: 45 Minutes

Basic Warm up

Basic Plank - 1 x 80 seconds, 1 x 70 sec, 1 x 60 sec

Anchored Band Tricep Pulldowns - 4 sets x 10 reps: 4 x 15-20 lb band

Standing Anchored Band Chest Press w/Bar - 4 sets x 10 reps: 4 x 25-30 lb band + 3 lb bar

Seated Dumbbell Press (Palms Facing Out) - 4 sets x 10 reps: 4 x 8 lbs

Crossface Tricep Extensions -  4 sets x 10 reps: 4 x 5 lbs

Dumbbell Fat Bench Fly-  4 sets x 10 reps: 4 x 5 lbs

Anchored Band Lateral Raises -  4 sets x 10 reps: 4 x 15-20 lb band

Cardio - 20 Minutes:

“Leslie Sansone Just Walk: Walk Off Fat Fast: 20 Minute Easy Burn”:
Fitbit info: time: 20 minutes, distance: 1.02, steps: 2,404, calories burned: 135

Full body Stretch - 22 Minutes

Thursday, October 19, 2017

Thursday Weigh-In - October 19th - Nineteen Weeks Low Carb/Keto - Out of the Obese BMI!!!

Thursday Weigh-In - October 19th:
10/19/2017:                  -1.4 pounds
Total lost:                      61.8  pounds
Current Weight:            168.2 pounds

Yes!! Not only am I down another 1.4 lb (down 30.4 lbs in the 19 weeks of low carb/keto with no cheating and 61.8 lbs total since June 2015) but I am officially out of the obese BMI and into the overweight!

This is huge for many reasons, one being that I've been obese for at least 12 years now and I had to work incredibly hard to get to this point!! Plus it's another huge goal that can be checked off!

So this leaves me with 38.2 lbs to go until my original final goal weight and 27.2 lbs to go until I am out of the overweight BMI and into the healthy one (I need to be 141 lbs for that)!

I'm thinking at the rate that the weight loss is going (slower some weeks than others) it may take another 9 months to a year, or maybe more, before I hit my final goal but we'll see. I'm not rushing it, just taking it day by day and pound by pound.

I'll probably retake my measurements for my next weigh in (or the week after, I haven't decided yet) and see where that stands too. Since my clothes are fitting even better now, I'm sure most of them are smaller.

My biggest goal now is to get back to exercise which would be a lot easier if my back would stop hurting all the time. Right now the plan is tomorrow and/or Saturday but I'll see how things go and things with food will keep going the way they have been because that's still going great!

Edited to Add:
Also, I know I keep going back and forth on the home/ gym thing but I think I will stop making any "final decisions" and just work out.

One day may be at home and one day may be in the gym and one day may be an outdoor walk... it doesn't really matter as long as it's something and at the rate I'm going and with how I've been feeling, I'm just going with whatever I can do that week or that day, otherwise I'll never do anything!!!

The next time I need to make a decision will be January 1st when my current gym membership runs out so I have plenty of time until then!

So, basically, the final decision is that there is no final decision and I'm going to try very hard to obsess less and just breathe and be!

Tuesday, October 17, 2017

Some General Life Updates...


I'm going to break this down to make it easier...

1) My face is almost back to normal and I'm not sure why. I don't know if it was the time, the meds, just a flare up of some kind that finally calmed down or a combination of any of those. The rash is completely gone although the hot, spreading redness still comes and comes and my cheeks still look a little "off." I'm still waiting for a call from the dermatologist but hopefully that will come today.

2) As soon as my face started to improve my back went out. Seriously... I reached for a cup and that was it, something locked up. This hasn't happened in a very long time and I felt like it it hit me out of nowhere. Luckily the pain is almost gone now and I'm hoping to work out again tomorrow.

3) Which leads me to.... I'm going back to the gym. I've had quite a few days to think about it and toss around the thoughts of gym and home and yesterday it just hit me. I was sitting, waiting for my mom's appointment to be done, and all I could think about was how much I missed the gym and how much I wanted to go back to it as soon as I can.

I think that no matter how hard I try to convince myself I’d be happy working out at home, the things I think about when my mind is clear and nothing is distracting me makes it pretty obvious where I truly want to be. So my plan is to go back as soon as my back is better (I'm shooting for tomorrow), and, to be on the safe side, I'm going to wipe equipment down before AND after touching it so that I don't pick up any illnesses.

The biggest thing I need right now is to work off this stress with exercise and the gym is MY place to do that. It's my therapy, my hobby, my relaxation and my place to push myself harder with every workout! I need it.

5) I joined another spoonie yoga challenge on Instagram and it starts today so I'll at least do a yoga pose today if nothing else. I'd rather give my back more time now to heal and rest than re-injure it and have to miss even more days in the long-run.

6) I'm seeing my therapist today and am looking forward to that. At least I'll just be able to get everything out of my head!

7) Things with food and weight loss are still going great so there's not much to say about that except that nothing tastes good and I keep running out of food that I can imagine eating. I know this is connected to being depressed but it's pretty annoying to start eating something and realize I really don't want it or like it anymore after two bites.

I think that's it for now!!

Friday, October 13, 2017

Doctor's Visit Updates and Plans... Long With Lots of Info!

Okay, I saw my doctor and went over my face issues, my labs and all sorts of stuff so there's some good news and some not so good news...

Good news first...

1) My iron count is great so I can cut my iron pill in half!

2) My cholesterol is even better than it was before the cholesterol med was cut in half so I can stop taking it altogether which was a HUGE goal for me with losing weight!!

Guys, this is so big and incredible to me! I've been on these meds for many, many years and wanting to get off tthem for a long time and this feels like such a huge step that I never would have reached without low carb and weight loss!!

3) He's insanely proud of my weight loss and no cheating and told me one feast day at Christmas won't hurt me! He knows I'll get all the way to goal weight and he is just super proud of me!!

Now the not so good news....

1) My sodium is low again... like, not good low, so I need to cut back more on my water and go over the lab results with my shrink the day I see him (over a week) because 2 of my meds could be contributing to this but this would also explain why I felt like passing out a bunch of mornings last week.

I have to watch it carefully to make sure I don't end up getting really sick and in the ER again with hyponatremia because that would be really, really bad. He also said I can try adding electrolytes to the water I am allowed to drink or to add sodium "vitamins" but he can't guarantee that will help.

2) He doesn't know what's on my face. At first he thought Rosacea but after seeing all my pics from the times it looks a million times worse than it did today, is sending me to the first dermatologist on his list who can fit me in the soonest so either Claremont or DHMC. Someone will call me on Monday.

3) He said my brain should not still be behaving the way it has been since the concussion (lots of forgetting things, missing words and sometimes sentences when typing, driving in the wrong direction than where you're supposed to going and a lot of other small things that are really starting to add up) and he may end up sending me to a neurologist but he wants me to talk to my shrink first to see if this could be because of the depression or my meds and to deal with the skin issue.

4) I do need to finish out the prednisone but he said I could cut it in half (I HATE how it's making me feel!!).

5) And here' a big one... because we're not sure what's happening with my immunity and my issues and my system right now, it's been suggested that it could better that I work out at home for now instead of risking going to the gym and possibly getting sick.

Which, I can live with that, because I have so much equipment and plans for working out at home, plus it gives me a chance to try and fall back in love with it again because if I can cut the gym out in the end, I might have to due to major financial reasons.

If I desperately miss the gym and can find a way to pay for I'll definitely keep it and go back as soon as I can but if I can love being at home then I may stay there. I'm not making any big decisions on it right now, just need to focus on one home workout at a time until we figure out what's going on with me!

So, that covers it for now, I think. I may end posting pics of what's been happening to my face, neck and chest later but it's basically half a spreading rash and half brightly red, quickly spreading... well... red, all across my face and down my neck into my chest. It's at its worst in the later afternoons and evenings and sometimes looks like my entire face has just suffered a severe sunburn and feels insanely hot and other time just looks like a rash. It's pretty bad.

Thursday, October 12, 2017

Thursday Weigh-In - October 12th - Eighteen Weeks Low Carb/Keto

Thursday Weigh-In - October 12th:
10/12/2017:                  -2.4 pounds
Total lost:                      60.4  pounds
Current Weight:            169.6 pounds

Wooohooo!! I am down 60 lbs and out of the 170's!! 60 lbs is the equivalent of these guys...


...it's also the weight on an elephants penis but I'm not looking up pics of that!! ROFL!!

I'm SO excited! I've been working on getting out of the 170's since mid-August and these last 10 lbs have taken me longer to lose than any of the other ones but I know that's normal and things will continue to slow down as I get closer and closer to my target goal weight. And, speaking of that, I am now only 39.6 lbs away from my current goal weight!! This is also a loss of 29 lbs in the 18 weeks of no cheating on low carb/keto.

I'm now a half pound away from being out of the obese BMI and into the overweight which hasn't happened for a good 15-16 years now!

I'm going to continue with my plan the way I have been and with breaking things down into 5 lbs segments which gives me little, attainable goals to focus on so my next short-term goal is 165 lbs.

In other news I ended up in Urgent Care yesterday evening because the rash on my face that I mentioned yesterday started spreading and itching like crazy. In fact, it moved a good 3 inches in the time I was in the urgent care office. I'm now on 3 meds including 2 antihistamines and an oral steroid (which is making me feel really sick) but it stopped the itching and things seem to looking slightly better right now but it's always worse in the afternoons and evenings so we'll see what happens tonight.

They know it's not viral or bacterial so I'm not contagious, but they don't know what it is. They're thinking maybe it's my body's reaction to the insane stress of this past week and it looks really bad. I still had plans to work out until the Prednisone started making me feel like crap and now I'm not so sure I can so I'm going to focus on getting better and get to the gym when I feel up to it.

I'm seeing my regular doctor tomorrow to go over everything and see if I'm on the right course of meds and hopefully we'll be able to see how my iron and cholesterol levels are doing after 6 months of cutting my cholesterol med in half and taking iron. I'm hoping I can get rid of the cholesterol one altogether!

I think that's it for today but I am psyched by this weigh-in!

Wednesday, October 11, 2017

125 days Low Carb/Keto Cheat Free!!!


Wow... 125 days low carb/keto cheat free! And there I was thinking I may not make it past day 30! But I did and I think I surprised everyone, including myself!

I can honestly say that it has gotten easier. There are still hard days, of course, this has been a really bad week so far so many reasons some of which include the awful depression (seeing therapist next week and shrink in a week and a half), my car needing a new alternator (weeee... watch the money drain from the savings account), something weird and awful going on with my face (we're currently suspecting rosacea and I'm going to spare you all the sight and not post pics here) that is progressively getting worse and worse (seeing my doctor on Tuesday) and makes me feel like all my beautiful, clear skin from the no cheating is gone forever into this mess of bumps, hives, dryness, redness and just... ick. Not being able to find time and energy for the gym (absolutely going tomorrow all else be damned!!) And.... some other stuff.

Anyway, all I've wanted to do this week (besides try and stop randomly bursting into tears) is eat carbs. Not just any carbs... ALL THE CARBS... I wanted to go and buy out the bakery section of the store, get warm, crusty bread, order a huge pizza and just eat until I felt better. Ahhhhh.... the memories. 

But did I? NO! And will I? Absolutely not! I know it's not the carbs that I actually want and it's not hunger, it's the memories of binging until I felt better, until my body and mind went numb from the carb and sugar rush and for a while, nothing else mattered.

But if I do that I'll be right back in the grasp of the carb and sugar addiction and I will not let that happen again. Not again and not anymore. There are other ways to deal with all this crap. I have a lot of them lined up as posted above and I know hitting the gym tomorrow will help me a tremendous amount. I just need to hold on until the gym, until I can get some decent sleep (was awake at 3am this morning and couldn't get back to sleep), until I can talk to my therapist, until the med change I ( know is coming... but, okay, this has veered of course so let's back up).

125 days. In that time I have not had more than 46 net grams of carbs on any one day and usually a whole lot less. I've lost a total of 26.6 lbs (based on last weeks' weigh-in and I'm expecting a good weigh-in tomorrow) and a total loss of 58 lbs. I'm down numerous sizes and inches. I've now hit 4 30-day goal days the last one of which was a sports tank top for working out instead of a weapon (which is what I'm doing for the next 100 days or more) as seen here...


(yes, yes, pj's and cat socks... I have no shame lol).

I have not binged a single time. Not once, no matter how badly it may have called out to me. I have lost weight every week for the past 17 weeks (and like I said, I expect a good loss tomorrow and, also, yes, I love parentheses lol). I have counted every last calorie and measured and weighed everything that I have eaten. Planned and re-planned and then re-planned some more, my meals and food for every day so I'm prepared. I prepped keto muffins and really need to go back to prepping other foods but I'll get there. I always knew how many calories, carbs, net carbs, fat, protein and fiber was in everything before it went in my mouth. Yes, that may seem obsessive but it works for me and I'm sticking with what works!

I have no current plans to stop at this time (although I do have a feast day planned for Christmas day... not a binge and eat all carbs day but just a day to eat the yummy Chinese takeout that the family eats, have one small dessert and be done). I'm also 58% of the way to my final goal!

The next 25 days should bring more success and, hopefully, some good changes with them and I'm actually looking forward to them!

Now bring on the gym because I NEED it!!

Sunday, October 8, 2017

It Creeps In When You're Not Looking...



... and you don't even realize it's here until you can't stop crying and nothing sounds or feels or tastes good anymore.

Depression can take everything from you... your positivity, your plans, your hopes, your dreams... the world goes gray and everything is harder to do, like you are slogging through the mud, like your legs are made of cement.

Food doesn't taste good, music doesn't sound right, your interest in the world, nature, exercise, health, weight loss, family, creativity and anything you normally love in your life fades away until there's a wall between you and the things you once loved to do.

It doesn't even have the decency to to come out and tell you it's coming. It rolls in like a fog, circling slowly higher and higher until suddenly you are coated and you can't see your way back to who you were before.

It doesn't matter how hard you try. It doesn't matter how positive your try to stay. It doesn't matter that life is going well and there's no reason why you shouldn't be happy. It just is what it is.

And now, now that it's here you can finally look back and see the build up that you wish you could have seen as it happened... slowly, brick by brick, step by step away from the you you want to be to the you you try and hold back with therapy and medication and hope.

And there is nothing you can do but call your psychiatrist and your therapist and go back to juggling medications and talking until something clicks and it recedes again like the tide, leaving you finally free to breathe again.

Depression takes everything from you.

Everything.

And no matter what you do, no matter how hard you try, you never know how long it will be until it's finally gone again.

Saturday, October 7, 2017

Gym Routine Planning and Other Details


And let's add "or planning my gym routine!"to that while we're at it!

So, the last two days have not been much fun for me physically. I was dealing with a really bad headache most of yesterday afternoon and evening and have spent all of today feeling pretty awful so I haven't worked out for the last two days.

I don't think I drank nearly enough water yesterday which has made me feel like crap today so I'm spending a quiet day at home, catching up on my water, watching horror movies (some of the slightly older stuff like the original Halloween movies and the original Friday the 13th movies) because, hey, it is October! Plus, it's not like I ever need an excuses to watch horror movies lol, and reorganizing and replanning my gym routine.

I messaged with my trainer today because I wanted to make a few changes, add some new exercises and maybe make my workout days a little shorter, or less packed anyway, and here's what the plan is now.

Instead of Push/Pull/Leg/Abs days A-D with 10-11 exercises a day, I'm now going to shorten my daily exercises to 7-8 (mostly 7 with 6 for abs) for each workout day, with about 2 exercises per body part and extend the workout cycle which will now be a 24 day cycle of Push/Pull/Leg/Abs A-F.

For example... on "Push Day" there is the plank (which I don't include in my exercise body part count, it just exists as an entity of is own - outside of abs days) lol. Then there are 2 exercises for the chest, 2 for shoulders and 2 for triceps. The days are almost all like that except Pull Days which occasionally have an extra exercise included here and there for forearms because those don't take as long as other things.

I'm also lowering my plank amount from 5 a day to 3 a day and changing up my sets and reps.

Instead of doing 3 sets of 15 reps an exercise (excepts the ones where I just go until "failure") I'll be doing 4 sets of 10 reps an exercise as well as doing the 5:5 tempo which is 5 seconds up and 5 seconds down on every rep. This gives me the opportunity to really focus on each rep and make it count for quality over quantity and if I were to do this with 10-11 exercises a day I would probably be in the gym 4 hours a workout if you include warm-up, cardio and stretch! And while that could be fun I just don't have time for that!

So far I've gone though and made a written list of every exercise for every day trying to keep a good mix of machines, dumbbells, cables and some body weight in each day and I think it's pretty well put together. Of course some things may change as I run through it the first time and I see what's working and what isn't but that's normal.

Personally, I like a visual workout routine to work from when I'm at the gym so now that the written routine is done, I'm putting it all together into a visual routine which, to be honest, will take a few more hours, but it will definitely be worth it in the end. Plus I absolutely LOVE planning and organizing workout routines! It's one of my favorite things to do these days!

My big hope is to feel totally better by tomorrow and start back at the gym then with the new Push Day A!

I'll keep everyone updated on how it goes!

Thursday, October 5, 2017

Thursday Weigh-In - October 5th - Seventeen Weeks Low Carb/Keto and Some Gym Thoughts

Thursday Weigh-In - October 5th:
10/05/2017:                  -1.0 pounds
Total lost:                       58 pounds
Current Weight:            172 pounds

Yes! I finally had a loss of a pound this week after 3 weeks straight of under a pound losses. I'm now only 3 pounds away from being out of the "obese" BMI and into the "overweight!" My short-term goal is still 170 lbs (I'm sure I'll get there eventually).

So that's a loss seventeen weeks in a row as well as a loss of 26.6 pounds in the 119 days of low carb/keto with no cheating!

Tomorrow is day 120 of no cheating which puts me at my next 30-day reward which is a really fun work out tank top! I'm very excited to get it and it should be here either tomorrow or Friday and then I'll post some pics of me wearing it!

Now let's talk working out, gym and mental health...


So for the last two days I've noticed I'm getting more and more down and sad and really wanting to give in and just drown myself in carbs. I was snapping at people, crying out of nowhere, whining and complaining and just not being me. Yesterday's home workout helped but not nearly as much as I thought it would.

Today was even worse and I was so tempted to buy bakery foods and just stuff myself that I can't even explain but I did NOT. I came home and decided to stop, think and figure out what was going on and it hit me... this started when I decided to give up the gym.

I don't want to give up the gym! I don't want to work out at home despite all the stuff I have here. I don't get the same kind of workout, I don't get the same kind of rush of endorphins and, damn it, I obviously need the gym for my mental health so I am going back tomorrow.

I'm paid up until January and by then I can find ways to pay for it. I can look for places in the budget to make more cuts, I can start saving money now for the future months and if I sell even one drawing that could cover 4-5 months of membership right there depending on its size so I'm going to keep going.

Unfortunately today is out due to several afternoon appointments but I will be back tomorrow afternoon after work to pick up with Leg Day B which is were I left off earlier this week.

I also talked to Charles about this and he is all for it since it affects my mood so much.

I'm so happy to be going back tomorrow and, suddenly, I don't want to make myself feel better with carbs! I just want to make sure my stuff is ready to go and be ready to work out!

From now on, leaving the gym will be the final action taken when the money situation gets worse. There are other things I can sacrifice and it's just not worth trying to stop going and then feeling like crap!

I think that covers it for now!

Wednesday, October 4, 2017

Wednesday, October 4th Workout - Push Day A - Chest, Shoulders & Triceps Plus Stretch

I had a great workout. I decided that even though I'm at home instead of the gym that's all the more reason to really push myself so I went higher on some of my weights than I ever had before and I feel amazing.

It was hard, there was grunting involved, lol, but I went slowly, kept my form and did really well. I'm going to hurt tomorrow and I'm going love it!

I went from 10 bs to 12.5 lbs on the flat dumbbell press, 8 bs to 10 lbs on the flat dumbbell fly, a black band (15-20 lbs) to a red band (25-30 lbs) on the band tricep pulldowns and think I can go even higher on it, 5 lbs to 8 lbs on the dumbbell tricep crossface extensions and 5 lbs to 10 lbs on the seated dumbbell press!

The only thing I didn't do is cardio but I'll get to that tomorrow or the day after because tomorrow has a pretty packed schedule. I'll definitely be doing Pull Day A tomorrow though!

Push Day A - Chest, Shoulders & Triceps Plus Stretch: 1 hours, 37 Minutes Total Time

Chest, Shoulders & Triceps: 1 hour, 16 Minutes

Basic Warm up

Basic Plank - 1 x 90 seconds, 1 x 90 sec, 1 x 75 sec 1 x 75 sec, 1 x 75 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 12.5 lbs
going back and forth with
Dumbbell Flat Bench Fly - 3 sets x 15 reps: 3 x 10 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 red band (25-30 lbs)

Seated Dumbbell Press -  3 sets x 15 reps: 3 x 10 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 8 lbs
going back and forth with
Dumbbell Tricep Kickbacks -  1 set x 15 reps:  3 x 8 lbs

Full body Stretch - 21 Minutes

Tuesday, October 3, 2017

Hey... Let's Go Ahead and Change Plans Again...


Sigh. Yes, I'm changing plans again due to several reasons one of which involves finances and one that involves feeling a need to stay closer to home and available at any point in time.

This is all the detail I'm going to go in on here right now but what it leads up to is going back to working out at home again. Which, I can live with. I love the gym but I also love my home workouts so whatever needs to be done right now is what's going to be done.

I'm not fully giving up the gym, I'm just switching to home workouts for now but I still really want to try for fasted cardio in the early mornings while my membership lasts. I just need to find that kick of energy first thing in the morning :/

Obviously I have really good equipment at home and plenty of plans that are ready go at the drop of a hat. Today I'm doing some yoga stretches due to a really bad headache but tomorrow I'll be picking up with Push Day A in my home workout again.

I'm positive I can work just as hard at home, I just need to really push myself. I'm still planning on working out daily (stretches count) and everything else I had planned before things changed, it'll just be at home and not at the gym for now and take it day by day.

Like I've posted before, it doens't matter where I'm working out as long as I keep working out!

I think that covers it for today!

Monday, October 2, 2017

October Plans and Goals

Ahhhh... October. It's my favorite month in my favorite season and I am pumped to make some accomplishments this month!

My goals are actually pretty simple:

1) Keep sticking with low carb/keto with no cheating (116 days today!!).

2) Keep working out every day, stretching and yoga included (6 days today!).

3) Keep hitting the gym as many days as possible!

4) Stick to my planned workout and NOT jump around from one thing to another!! That's going to be huge for me!

I actually thought about jumping around today and even spent some time checking out workouts that were preplanned and shorter than mine but then I had to stop myself and say "No. Stop. You have a good workout and you like it. Just run it for the next 6-8 weeks and then make something new."

NO jumping around lol!!

I'm also going to change my rewards for the next hundred days of no cheating. The last hundred days I earned a weapon every 30 days and that was fun but it's time for something new so I decided to go with funny/inspirational tank tops to work out in. I've already got my first one picked out which is good since my next reward is only 4 days away!

I'm thrilled with how the gym is going and I am loving my workouts. Yes, they're long and they're hard but I love challenging myself every day. My only issue right now is cardio (as I mentioned in my last workout post).

I like the treadmill but it's setting off the pain in the parts of my back that had injuries. The Arc Trainer is a great workout and I don't hate it, I just need to get used to it because, to me, it's a lot harder than the treadmill. I think I'll be able to do it if I just stick it out and take it slowly though.

I also need to work on posting in this blog more often and not just my daily workouts so I'm going to make an effort to come up with some decent content.

I think that covers it for now!

Monday, October 2nd Workout - Pull Day B - Back, Traps & Biceps Plus Stretch

My weights workout went great today but my cardio was awful. I managed all of 2 1/2 minutes on the Arc Trainer before my thighs started begging for relief so I stopped :/ I'm going to try again tomorrow and maybe lower the resistance and see what happens.

I'm also checking out some other workout plans that are made by the Fitness Food Diva (I've posted about her before over a year ago and I finally feel ready for her workouts) but I have a blog post about that coming up later!

Pull Day A - Back, Traps & Biceps Plus Stretch: 1 hours, 47 Minutes Total Time

Warm-Up: 10 Minutes

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

Back, Traps & Biceps - 78 Minutes

Basic Warmup

Basic Plank - 1 x 92 seconds, 1 x 74 sec, 1 x 64 sec 1 x 61 sec, 1 x 62 sec

Airplane - 3 sets x 10 reps

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

Cable Bicep Curl - 3 sets x 15 reps: 3 x 30 lbs

Standing Cable Row - 3 sets x 15 reps: 3 x 40 lbs

One-Arm Dumbbell Upright Row - 3 sets x 15 reps: 3 x 12 lbs

One-Arm Dumbbell Preacher Curl - 3 sets x 15 reps: 3 x 8 lbs

Dumbbell Side Shrugs -  3 sets x 15 reps: 3 x 12 lbs

Dumbbell Concentration Curl - 3 sets x 15 reps: 3 x 10 lbs

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

Full body Stretch - 19 Minutes

Motivational Monday


Sunday, October 1, 2017

Sunday, October 1st Workout - Push Day B - Chest, Shoulders & Triceps Plus Cardio & Stretch

I had a fantastic workout today! I pushed myself harder on my weights than I had before plus I switched to the Arc Trainer for my cardio (I still warmed up on the treadmill though). The Arc Trainer is a lot harder than the treadmill but it's a lot safer for my back and knees and my trainer wanted me to switch to it. It was hard but it felt good. I managed 20 minutes on it today but I'm slowly be upping that amount and eventually I'll switch it up to a more HIIT workout as well. Today was just a basic one.

It also helped a lot that Charles suggested I get some Blue Tooth headphones so I could listen to music without worrying about the wire getting pulled out of the phone and those were great except for the part where they quit before my workout ended even though they were supposed to have a 4 hour charge. My plan is to go searching for ones that last longer on Amazon when I'm done with this post because I loved being able to listen to music while I did my weights workout!

And I hit 2 minutes on my first plank!!

Push Day B - Chest, Shoulders & Triceps Plus Cardio & Stretch: 2 hours, 4 Minutes Total Time

Warm-Up: 10 Minutes

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

Chest, Shoulders & Triceps - 1 hour, 15 Minutes

Basic Warmup

Basic Plank - 1 x 120 seconds (2 minutes!!), 1 x 85 sec, 1 x 75 sec 1 x 74 sec, 1 x 58 sec

Superman Hold - 2 x 26 sec, 1 x 28 sec

Pec Fly Machine - 3 sets x 15 reps: 3 x 55 lbs

Supine Flat Bench Press Machine - 3 sets x 15 reps: 10 lb bar plus 5 lbs weight on each side

Cable Tricep Pulldown - 3 sets x 15 reps: 3 x 40 lbs

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

Dumbbell Tricep Kickbacks - 3 sets x 15 reps: 3 x 8 lbs

Dumbbell Front Raise - 3 sets x 15 reps: 3 x 8 lbs

Dumbbell Lateral Raise - 3 sets x 15 reps: 3 x 8 lbs

Overhead Dumbbell Tricep Extension -  3 sets x 15 reps: 3 x 12 lbs

Cardio - 20 Minutes:

Arc Trainer info:
time: 20 minutes, distance: 0.66 miles, resistance: level 15, incline 7, calories burned: 187

Full body Stretch - 19 Minutes