Sunday, September 16, 2018

The Sixteen Days of the September Yoga Challenge Photos So Far!

This post is long overdue as it has been almost a month since I posted my yoga challenge photos on my blog due to, well, a number of excuses. But I wanted to get it going again and get it back to weekly posts and this is a great way to start!

Day One September Yoga Challenge - Easy Pose (Sukhasana)

Day Two September Yoga Challenge - Cat Pose (Marjaryasana)

Day Three September Yoga Challenge - Mountain Pose (Tadasana)

Day Four September Yoga Challenge - Standing Forward Bend/Fold Pose (Uttanasana)

Day Five September Yoga Challenge - Extended Triangle Pose (Trikonasana) 

Day Six September Yoga Challenge - Lord of the Dance Pose (Natarajasana)

Day Seven September Yoga Challenge - Extended Hand-to-Big-Toe Pose (Utthita Hasta Padangusthasana)

Day Eight September Yoga Challenge - Chair Pose (Utkatasana)

Day Nine September Yoga Challenge - Warrior I Pose (Virabhadrasana I)

Day Ten September Yoga Challenge - Downward-Facing Dog Pose (Adho Mukha Svanasana)

Day Eleven September Yoga Challenge - Wide-Legged Forward Bend/Fold Pose (Prasarita Padottanasana)

Day Twelve September Yoga Challenge - Four-Limbed Staff Pose (Chaturanga Dandasana)

Day Thirteen September Yoga Challenge - Extended Side Angle Pose (Utthita Parsvakonasana)

Day Fourteen September Yoga Challenge - Crow Pose (Bakasana) - Modified

Day Fifteen September Yoga Challenge - Camel Pose (Ustrasana) - Modified

Day Sixteen September Yoga Challenge - High Lunge Pose (Utthita Ashwa Sanchalanasana)

Tuesday, September 11, 2018

"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 that my marriage was nothing that I thought it was 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.

Monday, September 10, 2018

100 Days of Keto Challenge - Day One - The Beginning!


Today is Day 1 of the 100-Days of Keto Challenge and while I meant to post all of this this morning, I didn't have time until now so I'm happy to say Day 1 went great!

Here are all my starting stats including weight, measurements and  body fat %. I'm not in a great place right since my weight is at the highest it's been in almost exactly a year and my measurements and body fat % went up again but I'm going to use this information to encourage and motivate myself to get and stay on track instead of letting it get me down!

Also, since I'm following to the keto challenge I'm only going to be weighing-in every 10 days instead of every Thursday and I'll also be doing my measurements and body fat % on those 10 days as well. And I decided that I will NOT get on the scale every day but only on every 10 days which will be a huge mental challenge for me but one I really need to work on!

I'm also going to continue to do rewards every 25 days so I should earn four rewards during this time!

100-Days of Keto Challenge Starting Numbers:

Weight:
176.2 lbs lbs

Body Fat
37.9%

Measurements:              Change from 7/19/2018
Waist: 37.5 inches                   (+ 1.0 inches)
Hips: 40.5 inches                     (+ 1.0 inches)
Bust: 40.5 inches                     (+ 1.0 inches)
Chest: 34.5 inches                    (no change)
Right arm: 13.2 inches             (+ 0.2 inches)
Left arm:  13.2 inches               (+ 0.2 inches)           
Right thigh: 25 inches               (+ 0.5 inches)
Left thigh: - 24 inches               (+ 0.5 inches)
Right calf: 15.5 inches               (+ 0.5 inches)
Left calf:   15.5 inches               (+ 0.5 inches)
Jeans Size: size 8                            (1 size)

Motivational Monday

Sunday, September 9, 2018

Changing the Plan - 100 Days of Keto Challenge!


I am officially changing my keto plan!

I'm sick and tired of restarting with Day 1 every other day (and I'm sure all my followers are as well) and I honestly don't know what's wrong with me that I can't seem to stick to the plan no matter what I do.

So instead of another general Day 1 I'm going to do the 100-days of Keto challenge because I do really well with challenges and it's a slightly different approach than an indefinite numbers of no cheat days on keto. Plus I think it will help me a lot to be able to mark off every day that I complete and see how far I've come and how much more I have to go.

I'll be starting Day 1 tomorrow with a new weigh-in and measurements (since the scale keeps climbing higher and higher) and this challenge should take me into mid-December which is exactly what I want to get too.

I'll be posting the checked off image from above on my Instagram every evening along with the  nutrient breakdown for that day and I'm actually looking forward to doing this!

I'll also be weighing in every 10 days based on how this chart is set up which will be a nice change of pace as well so there won't be any specific Thursday weigh-ins during this challenge! I'll try doing the measurements the same way too. I'm not sure how much those will change every ten days but we'll see what happens.

Thursday, September 6, 2018

Thursday Weigh-In - September 6th


Okay, I am ready to start this again, especially with almost a whole week of success behind me and this post will be short since I updated everything in yesterday's post!

Again, the plan this week is just keeping carbs under 30-35 net and tracking, weighing and measuring everything. That's the goal right now and I'll add to that when I'm ready.

For exercise I plan to keep working out 5-6 days a week either at home or at the gym (or a combo of both). My internship will be starting this coming week so we'll see what my schedule looks like.

I'm ready to tackle this again and be more aware of any food landmines around me!

17.2 lbs to go until I hit my lowest weight from June!

Wednesday, September 5, 2018

I Love Fresh, New Beginnings: In Other Words...


So, here's where things stand with keto...

I made it 7 days on track with no cheating so tonight we had take out pizza where I only ate the toppings off a meat lovers pizza, no crust! Sounds good right... but wait, there was a mistake made :/

When I entered all my nutrient information I had the wrong size pizza in there and once dinner was done (or mostly done because it was too much food for me) I took a look at MyFitnessPal and realized my mistake. I had entered a much, much smaller pizza than what I had and once I had the correct size in there I realized that I was not only way over on my calories and especially my fat intake but also my carb intake.

Now, a regular person would say, "hey, not my fault I miscalculated, let's move on," but, I'm not a regular person when it comes to food and I know for a fact that if I were to do that my rarely resting brain would start insisting that an extra piece of this or an extra bite of that wouldn't be so "bad" because I already did it once and let myself get away with it. Yes, I have issues and yes, I have a therapist lol (which I was actually supposed to call weeks ago but I digress).

So, knowing how my brain operates and how that little, inner voice (which adores sugar and carbs) can convince me of almost anything, I'm starting tomorrow all over with Day One again.

Is that a little excessive? Yes, some might say it is but I know what works for me and that does. But, hey, look at it this way, I went a whole seven days on track with food and that's huge for me lately so I just need to get right back to it and watch out for the mistakes in the future!

I also made the decision to restart my workout tomorrow from Push Day A for a couple of reasons:

1) I want to log a much more detailed account of my exercise with more photos, more explanations and more discussion on what I'm doing and how I'm doing it.

2) I want to add 2-3 second holds back into my exercises (at my trainers suggestion from quite a while back) and I'd like to start that from the beginning.

3) I have some better ideas and plans for my home workouts so I'd like to incorporate those but from Day A instead of Day C.

4) I have a much, much better organized "visual" plan that I'm currently printing that I want to use in the place of the one I have been using.

So, basically, tomorrow is Day One again but just the thought of Day One makes me happy and excited so I'm going with it.

This is in no way a punishment for a mistake or anything like that, it's just a new start to the whole thing!

I'll be doing a blog post later this week on my homemade home workout so keep an eye out for that!

Tuesday, September 4, 2018

Major Social Media Name Change - PLEASE READ!


As you guys may (or may not) have noticed, there have been some major name changes going on with my social media sites including this blog, my Instagram, my Twitter and several other places so here's a quick update to what's going on...

I have an official name for my personal training business so I'm changing my social media accounts to reflect the new name and it's taking some time and some trial and error to get this done correctly without too many issues!

My business name is "One Day More Fitness" (I'll talk about choosing the name and it's meaning in later posts) which is what this blog, as well as my instagram, twitter and some other places, will now be known as.

You can still reach this blog at www.caloriesandcoffee.com as well as www.onedaymorefitness.com and the second link should immediately redirect you to the blog you're currently reading.

My instagram and twitter have also been changed from "caloriesandcoffee" to "onedaymorefitness." and I will have a professional Facebook page for my business as well as other online locations.

My blog will also reflect this change in more detailed posts about my workouts and more personal training and fitness posts in general while continuing with the keto/weight-loss/general life aspects as well.

Thank you for understanding and patience as I transition my online presence into this new chapter!!

Monday, September 3, 2018

Monday, September 3rd Workout - Leg Day B - Glutes, Quads, Hamstrings and Calves Plus Stretch

This is my second week working out and I had a great leg workout after a well deserved rest day yesterday.  Unfortunately, like last time, my legs were so exhausted by the time I was done that cardio didn't happen (although I did manage 4 minutes of it before I gave up) but tomorrow I'll do Abs Day B and definitely some cardio!

Leg Day B - Glutes, Quads, Hamstrings & Calves Plus Stretch: 1 hour, 24 Minutes Total Time

Warm-Up: 10 Minutes

Foam Rolling - hold 30 seconds per stretch & side:
Hip
Lateral Hip/Leg
Glutes
Hamstring
Quads
Calves

Dynamic Warm-Up:
2 Minute Forearm Plank Set: 30 seconds forearm plank, 30 seconds knee forearm plank,  30 seconds forearm plank, 30 seconds knee forearm plank.
Glute Bridge - 12 reps

Glutes, Quads, Hamstrings & Calves: 53 Minutes

Heavy Weighted Dumbbell Squat (dumbbell held at center of chest) -  3 sets x 15 reps: 3 x 15 lbs

Single Leg Dumbbell Deadlift - 3 sets x 15 reps: 3 x 8 lbs (per side) holding back of chair

Heavy Weighted Dumbbell Glute Bridge - 3 sets x 15 reps: 3 x 25 lb plate

Reverse Clam Shell with Thigh Squeeze (2 decorative pillows between thighs) - 3 sets x 15 reps: 3 x bodyweight (per side)

Anchored Band Hip Adduction - 3 sets x 15 reps: 3 x 20 lb band (doubled over) per side - holding back of chair

Anchored Band Hip Abduction - 3 sets x 15 reps: 3 x 20 lb band (doubled over) per side - holding back of chair

Anchored Band Pull Through w/tricep rope - 3 sets x 15 reps: 3 x 30 lb band (doubled over)

Standing Step Bench Calf Raise - 3 sets x 15 reps - holding wall anchor

Full body Stretch - 21 Minutes

Motivational Monday

Saturday, September 1, 2018

Saturday, September 1st Workout - Pull Day B - Back, Traps, Biceps & Forearms Plus Cardio & Stretch

Six days in a row working out... woohoo!! I may need to take an actual rest day tomorrow but it'll depend on how my body feels and I may do my yoga stretch as an "active rest day."

Pull Day B - Back, Traps, Biceps & Forearms Plus Cardio & Stretch: 1 hour, 43 Minutes Total Time

Warm-Up: 10 Minutes

Foam Rolling - hold 30 seconds per stretch & side:
Neck
Upper Back
Lower Back
Lats
Biceps

Dynamic Warm-Up:
2 Minute Forearm Plank Set: 30 seconds forearm plank, 30 seconds knee forearm plank,  30 seconds forearm plank, 30 seconds knee forearm plank.
Bird-Dog - 12 reps

Back, Traps, Biceps & Forearms: 43 Minutes

Floor Back Extension - 3 sets x 15 reps: bodyweight

Single-Arm Dumbbell Row on bench - 3 sets x 15 reps: 3 x 15 lbs (each side)

Seated Anchored Band Row w/double-d handle on bench - 3 sets x 15 reps: 3 x 50 lb band (doubled over) + 4.4 lb handle

Incline Bench Chest Supported Dumbbell Reverse Fly - 3 sets x 15 reps: 3 x 5 lbs

Standing Side Dumbbell Shrug-  3 sets x 15 reps: 3 x 15 lbs

Single-Arm Standing Dumbbell Bicep Curl Over Incline Bench - 3 sets x 15 reps: 3 x 10 lbs

Seated Bench (Back Supported) Dumbbell Twist Bicep Curl - 3 sets x 15 reps: 3 x 10 lbs

Seated Barbell Forearm Curl on bench - 3 sets x 15 reps: 3 x 12.9 lb Barbell Bar

Cardio: 30 Minutes: 
“Leslie Sansone's Walk Away the Pounds: 2 Mile Brisk Walk”: Fitbit info: time: 30 minutes, distance: 1.65 miles

Full Body Stretch (holding each pose for 30 seconds) - 20 Minutes

Friday, August 31, 2018

Friday, August 31st Workout - Push Day B - Chest, Shoulders & Triceps Plus Cardio & Stretch

Another day, another great workout... that's five days in a row and I feel so great!!  Pull Day B tomorrow!

Push Day B - Chest, Shoulders & Triceps Plus Cardio & Stretch: 1 hour, 50 Minutes Total Time

Warm-Up: 10 Minutes

Foam Rolling - hold 30 seconds per stretch & side:
Neck
Chest & Shoulders
Chest Opener
Triceps

Dynamic Warm-Up:
2 Minute Forearm Plank Set: 30 seconds forearm plank, 30 seconds knee forearm plank,  30 seconds forearm plank, 30 seconds knee forearm plank.
Knee push-ups - 12 reps

Chest, Shoulders & Triceps: 50 Minutes

Dumbbell Flat Bench Chest Press (horizontal hold) - 3 sets x 15 reps: 1 x 15 lbs, 2 x 12 lbs

Dumbbell Incline Bench Chest Fly (vertical hold) -  3 sets x 15 reps: 3 x 10 lbs

Seated Dumbbell Arnold Press on bench - 3 sets x 15 reps: 3 x 10 lbs

Anchored Band Shoulder Front Raise w/accessory bar -  3 sets x 15 reps: 3 x 20 lb band (doubled)

Anchored Band Internal Shoulder Rotation w/small handle -  3 sets x 15 reps: 3 x 10-12 lb band (doubled)

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

1-Arm Dumbbell Tricep Kickbacks on Bench - 3 sets x 15 reps: 3 x 8 lbs

Anchored Band Standing Horizontal Tricep Extension -  3 sets x 15 reps: 3 x 2-4 lb band (doubled)

Cardio: 30 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.67 miles

Full Body Stretch (holding each pose for 30 seconds) - 20 Minutes

Thursday, August 30, 2018

Thursday, August 30th Workout - Abs Day A - Upper, Lower & Obliques Plus Cardio & Stretch

I had an great abs day workout and I'm very sore from yesterday's leg day but I was able to do cardio again so yay for that!

With today's workout I've done 4 workout days in row and I've finished my "A" days which hasn't happened in a very long time!

I can't wait for Push Day B tomorrow!

Abs Day A - Upper, Lower & Obliques Plus Cardio & Stretch - 1 hour, 55 minutes

Warm-Up: 10 Minutes

Foam Rolling - hold 30 seconds per stretch & side:
Neck
Hips/Abs
Obliques
Back
Chest Opener

Dynamic Warm-Up:
2 Minute Forearm Plank Set: 30 seconds forearm plank, 30 seconds knee forearm plank,  30 seconds forearm plank, 30 seconds knee forearm plank.
Dead Bug - 12 reps

Upper, Lower & Obliques: 40 Minutes

Forearm  Plank - 3 sets x Failure: 1 x 73 seconds, 1 x 55 seconds, 1 x 43 seconds: bodyweight

Up-Down Plank (full plank to forearm plank back and forth to failure) - 3 sets x Failure: 1 x 10 reps up and down, 1 x 8 reps up and down, 1 x 6 reps up and down: bodyweight

Standing Anchored Band Oblique Crunch - 3 sets x 15 reps: 3 x 40 lb band (doubled)

Basic Crunch (arms down at sides) - 3 sets x 15 reps: bodyweight

6-Inch Hold - 3 sets x Failure: 1 x 20 seconds, 1 x 19 seconds, 1 x 16 seconds: bodyweight

V-Crunch - 3 sets x 15 reps: bodyweight

Dead Bug - 3 sets x 15 reps: bodyweight

Supine Side Reaches - 3 sets x 15 reps: bodyweight

Cardio: 45 Minutes: 
“Leslie Sansone's Walk at Home - 5K With a Twist”: Fitbit info: time: 45 minutes, distance: 2.46 miles

Full Body Stretch (holding each pose for 30 seconds) - 20 Minutes

Thursday Weigh-In - August 30th - Starting Again.


Okay, so today I officially began my Week One, Day One and so far so good! I held strong through my 24-hour fast (only my second one so far) and did great with food since then!

I'm starting out at 175.2 pounds which is the highest I've been in many, many months and I have a long way to go to get back to where I was in May/June but I'm ready to do this!

Once again, the plan this week is just keeping carbs under 30-35 net and tracking, weighing and measuring everything. I'm not going to worry about anything but that for food!

For exercise I plan to keep working out daily with one day being some gentle yoga or something as my active rest day but today I have Abs Day A and I can't wait!!

Generally I'm psyched to do this and I really feel like I've got it this time around!

17.8 lbs to go until I hit my lowest weight from June!

Wednesday, August 29, 2018

A True Return to Keto... The Plan!


As you guys know from my blog posts, my photos and my Instagram, I have been really, really struggling with keto and food in general for the last several months.

I've posted many, many Day One posts (so many that I've lost track by now), started and stopped and started and stopped, went back on forth on my workouts with far more days off than on and generally have just been really struggling.

I've been wanting to get back on track for a long time now but I just wasn't feeling the keto thing at all no matter how badly I wanted to and it shows on the scale, in how my clothes fit (or rather, don't fit), how out of shape I am now, my loss of muscle tone and my general unhappiness with where I am with my body and mind.

Now, I know keto isn't the end-all and I know it's not for everyone but I also know it's the absolute best thing for me for my physical and mental health, my weight, my body and just my life in general. It is what keeps the migraines and fibromyalgia pain at bay. It is what keeps my weight in check, my binging away and my mind and body feeling great. It's what I need to do for my health in every way, shape and form.

So I'm done waiting to "feel" it again. All I'm doing is making myself sick and weak and unhappy. I've spent that last several days thinking and planning, rereading my old blog posts from when I was "feeling it" and was successful, talking with other ketoers and generally trying to get myself back on track and I have a plan. An actual plan. Not another "today is day one and it will happen this time" but an actual plan I will be following.

I've already got exercise under control and am back to working out and loving it so that's covered. What I really need to focus on is the diet part of my life so here goes...

I'm going back to what I know works for me but I'm breaking down into hours, days and weeks.

Week one: this starts tomorrow and I've started prepping by fasting since noon today. I plan to do a 24-hour fast which will work out great since I'll just be getting back home from grocery shopping around noon tomorrow and that means I can stock up on healthy food!

Anyway, week one. My only goals for week one are to stay under 35 net grams of carbs daily, weigh, measure and track my food and post my macro breakdown on my Insta at the end of every day. This will make me accountable for my food because I know I will be posting the numbers. I also did this when I restarted back in January and it worked really well for me!

I don't care what kind of food I'm eating in week one. It could be a variety of healthy stuff or it could be quick keto foods or even processed keto stuff. I don't care. The only goal for this week is to get into and stay in ketosis and within my macros.

I'm also going back to intermittent fasting starting with the 16:8 window: 16 hours fasting and 8 hours eating. Eventually I'll extend that but 16:8 isn't hard for me and I'm used to it so I'm not too worried about it.

Week two: continue everything I did in week one but add one healthy veggie a day into one meal. Any veggie (low carb of course) will do. It could be the same one every day or something new, it doesn't matter.

Week three: continue everything in from the first two weeks and add a second veggie as well as choose one processed food (protein bars or shakes) and cut them back by one serving a week.

Week four: continue previous weeks, add more fresh food, cut out another processed food/meal and add one new recipe for the week.

By the time I hit week four (or maybe even week three) I should have this keto thing firmly back in my control and if not I'll continue the weekly plan as I go.

As always there will be no cheat days at least until Christmas and there will be rewards every 25 days as before. In fact, in order to inspire myself I've already picked out my first tank-top reward and now I have to earn it.

Obviously if things go well I can move the schedule up. For all I know I'll be ready to drop the processed foods faster or add in a lot more veggies or try new recipes in earlier weeks, the point is that I'm breaking it down into a clear and doable schedule where I won't feel completely overwhelmed out and out of control.

Yes, the keto flu will suck again and I know I'll have to detox again but I'm okay with this. What I'm not okay with is making new starts every day and failing. I'm not okay with my clothes getting tighter and tighter. I'm not okay with migraines and fibro flares where touching my skin feels like you're punching me. What I'm not okay is feeling like a failure because I can't stick to the plan.

That's what it comes down to. I'm tired of making starts and failing every day. I'm not a failure and I refuse to continue feeling like this.

What and how I eat, how and when I work out,  whether I win or fail, it's all in  my control. Only mine. And I am so ready to take it back!

Let's do this!

Wednesday, August 29th Workout - Leg Day A - Glutes, Quads, Hamstrings and Calves Plus Stretch

Today's leg day was a killer and you know you've had a great leg day when your legs feel like they'll give out beneath you lol.

No cardio today though. I actually tried but my legs felt like jello and I couldn't keep it going but I should be good for cardio after abs tomorrow!

Leg Day A - Glutes, Quads, Hamstrings & Calves Plus Stretch: 1 hour, 11 Minutes Total Time

Warm-Up: 10 Minutes

Foam Rolling - hold 30 seconds per stretch & side:
Lateral Hip/Leg
Glutes
Hamstring
Adductors
Calves

Dynamic Warm-Up:
2 Minute Forearm Plank Set: 30 seconds forearm plank, 30 seconds knee forearm plank,  30 seconds forearm plank, 30 seconds knee forearm plank.
Glute Bridge - 12 reps

Glutes, Quads, Hamstrings & Calves: 50 Minutes

Dumbbell Sumo Squat (dumbbell held at front of chest)  - 3 sets x 15 reps: 3 x 12 lbs

Dumbbell Walking Lunges (dumbbells down at sides) - 3 sets x 10 reps per side: 3 x 12 lbs

Seated Weighted Quad Extensions - 3 sets with weights held between feet x 15 reps: 3 x 10 lb ankle weights per ankle w/8 lbs dumbbells

Prone Dumbbell Hamstring Curl - 3 sets with weights held between feet x 15 reps: 3 x 10 lb ankle weights per ankle w/8 lbs dumbbells

Weighted Side Lying Hip Abduction - 3 sets x 15 reps per side: 3 x 5 lb ankle weights per ankle

Weighted Single Leg Glute Bridge (Leg on Thigh) - 3 sets x 15 reps per side: 3 x 25 lb plate

Wall Glute Bridge with Throw Pillow Squeeze (2 throw pillows held between thighs) - 3 sets x 15 reps

Seated Weighted Calf Raise (plate across knees) - 3 sets x 15 reps: 3 x 25 lb plate

Full body Stretch - 21 Minutes

Tuesday, August 28, 2018

Home Gym, Restarts, Attitudes and All Sorts of Things...

So, I've been a little behind in updating my blog :/ I didn't do my weekly NASM post on Saturday (although I have a lot of stuff going on with my NASM training), I didn't do my weekly yoga pose post on Sunday and I'm just now posting about my updated home gym although I set it up on Sunday so here's some photos and some basic updates...


1) Starts, restarts and even more restarts. Today is my new, official day one. Again (and again and again) or maybe tomorrow or maybe Thursday. I don't know because I'm finding it really hard to care right now. It's not really that I've been cheating since I last posted my new start but I haven't tracking either which is why I'm not doing a whole, big "restart" post. I'm just simply restarting. And then possibly restarting again. We'll see.

I'm having a really hard time with the whole restart thing because I'm just not feeling the keto thing right now. I know it's what works best for me and I know it's how I actually lose weight and feel amazing and am at my healthiest but I'm so "blah" about the whole thing right now. Not just keto but the whole food thing... I don't want to try new recipes, I don't want to weigh and measure and track everything, nothing really sounds good and food is just... ugh.

Maybe once I'm actually back on track and doing everything I'm supposed to be the good feelings will come back but in the meantime I'm pretty much forcing myself to do it. I'm still a good sixteen pounds over my lowest weight so I at least want to get back down to that number before I take any more breaks and at the rate I'm going I'll probably get back to that number right around Christmas which pretty much means that I'd have spent the entire last year dropping and gaining and redropping the same 12-16 lbs and the thought of all that is just... exhausting.

2) On the plus side, what I am feeling right now is working out, especially working out at home! I am LOVING it!! I updated and reorganized my home gym, added a barbell and a bunch of plates (or a "weight lifting bar" as Gold's Gym calls it), another kettlebell, a decent rack for the dumbbells and I'm now waiting on a rack for the plates. I'd love a few more items but I need to space them out and get them as I can afford them.

I love how simple it is to work out at home. I don't have to drive anywhere, I can be as loud as I want and I can work out whenever. I'm not giving up my gym membership because I do still love the gym and I'm hoping to be there a couple times a week but more focus will be on home workouts for now. Plus, working out at home is when I'm the most consistent in my exercising and that's what I really need right now.

I've also updated my Push/Pull/Legs/Abs workout plan to make it safer for my back and added in foam rolling to my warm up and I'm loving it so far! Plus I'm very sore and that makes me really happy!

I think that's about all I have for now but the plan is to just power through the keto thing until I'm feeling it again and to really focus on working out and on my NASM programs!

I'll leave you guys with some more photos of the reorganized home gym area...




Tuesday, August 28th Workout - Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Stretch

I had another great workout and I'm very nicely sore from yesterday's workout which I love! Leg Day A tomorrow!

Pull Day A - Back, Traps, Biceps & Forearms Plus Cardio & Stretch: 1 hour, 45 Minutes Total Time

Warm-Up: 10 Minutes

Foam Rolling - hold 30 seconds per stretch & side:
Upper Back
Lower Back
Lats
Biceps

Dynamic Warm-Up:
2 Minute Forearm Plank Set: 30 seconds forearm plank, 30 seconds knee forearm plank,  30 seconds forearm plank, 30 seconds knee forearm plank.
Bird-Dog - 12 reps

Back, Traps, Biceps & Forearms: 45 Minutes

Bird Dog - 3 sets x 15 reps: bodyweight

Wide Grip Anchored Band Lat Pulldown w/curl bar - 3 sets x 15 reps: 3 x 50 lb band (doubled over) + 8 lb Curl Bar

Chest Supported Dumbbell (Prone) Bench Row -  3 sets x 15 reps: 3 x 12 lbs

Anchored Band Shrug w/accessory bar -  3 sets x 15 reps: 3 x 40 lb band (doubled over)

Anchored Band Bicep Curl w/accessory bar - 3 sets x 15 reps: 3 x 30 lb band (doubled over)

Anchored Band Forward High Bicep Curl w/accessory bar - 3 sets x 15 reps: 3 x 20 lb band (doubled over)

Dumbbell Standing Hammer Bicep Curl -  3 sets x 15 reps: 1 x 12 lbs, 2 x 10 lbs

Seated Dumbbell Forearm Extension on bench - 3 sets x 15 reps: 3 x 12.9 lb Barbell Bar

Cardio: 30 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.59

Full Body Stretch (holding each pose for 30 seconds) - 20 Minutes

Monday, August 27, 2018

Monday, August 27th Workout - Push Day A - Chest, Shoulders & Triceps Plus Cardio & Stretch

Today I finally started working out at home again and I absolutely loved it! I've been slowly building up my home gym (I need to do a blog post on that) and with my upcoming crazy schedule of my CES program and the gym internship, I figured it might be easier to work out at home for now and get to the gym when I can.

I've gone through and edited my Push/Pull/Legs/Abs A-G workout to make sure it's safe for my back and I've added a new warm-up that includes foam rolling and some basic exercises for each section. We'd also like to add a treadmill at some point in time but for now I can use walking DVDs and walk outside.

I loved how today's workout went, I worked really hard and I can't wait for tomorrow's Pull Day!

Push Day A - Chest, Shoulders & Triceps Plus Cardio & Stretch: 1 hour, 50 Minutes Total Time

Warm-Up: 10 Minutes

Foam Rolling - hold 30 seconds per stretch & side:
Neck
Chest & Shoulders
Chest Opener
Triceps

Dynamic Warm-Up:
2 Minute Forearm Plank Set: 30 seconds forearm plank, 30 seconds knee forearm plank,  30 seconds forearm plank, 30 seconds knee forearm plank.
Knee push-ups - 12 reps

Chest, Shoulders & Triceps: 48 Minutes

Standing Anchored Band Chest Press w/handles - 3 sets x 15 reps: 3 x 30 lb band (horizontal hold)

Dumbbell Fat Bench Chest Fly (horizontal hold) -  3 sets x 15 reps: 3 x 10 lbs

Barbell Incline Bench Wide-Grip Chest Press - 3 sets x 15 reps: 1 x 20 lbs, 2 x 10 lbs + 12.9 lb Bar

Seated Dumbbell Overhead Shoulder Press - 3 sets x 15 reps: 3 x 10 lbs

Anchored Band Lateral Raises w/small handles -  3 sets x 15 reps: 3 x 2-4 lb band (doubled over)

Standing Dumbbell Scarecrow - 3 sets x 15 reps: 3 x 5 lbs

Anchored Band Tricep Pushdowns w/tricep rope - 3 sets x 15 reps: 3 x 40 lb band (doubled over)

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

Cardio: 30 Minutes: 
“Leslie Sansone's Just Walk: Walk Off Fat Fast - 30 Minute Big Burn”: Fitbit info: time: 30 minutes, distance: 1.6

Full Body Stretch (holding each pose for 30 seconds) - 22 Minutes

Motivational Monday

Thursday, August 23, 2018

Thursday Weigh-In - August 23rd - A New Start and Facing Some Bitter Truths...


After many starts, restarts, false starts and even more restarts I think I'm finally ready to get back on track with no cheat keto (at least until Christmas and then I'll decide once I get there).

I hate the way I look, I hate the way I feel and I miss the person I was this past spring when I was sticking to the plan and exercising almost every day.

Plus, I really had to suck it up and face some bitter truths this week:

1) Oh, I only gained back a few pounds... bitter truth: no, I'm up a total of 16.2 lbs from my lowest weight back in June. That's a really large amount and it's going to take me months of work to lose that again!

2) But my clothes still fit... bitter truth: no, my clothes fit because I've been living in stretchy yoga pants all summer but it was chilly yesterday so I had to wear jeans to work and I was barely able to squeeze into my 8's when I was comfortably wearing a 6 back in June.

3) But I look good... bitter truth: no, I may look better than I did when I first started losing weight but I can definitely see a big difference in how I'm not as toned, fit or lean anymore.

4) But I feel okay... bitter truth: no, I don't. My headaches are back, my fibro flares are back and I feel tired and unhealthy.

5) But I'm not cheating... bitter truth: No. Stop it! Bites and lick and sips all count! Just because they're small and just because I'm not writing them down and tracking them doesn't mean they're not happening! Calories, sugar and carbs aren't simply not going to count if they're not written down!! Everything counts!!

I'm done lying to myself and telling myself things aren't that bad because they are. I HAVE to get back on track, if not just for my weight but for my health and it starts today. No more excuses and no more crap.

It starts today!

Tuesday, August 21, 2018

Keto, Cheat Days and Doing What Works for Me


Okay, to be clear, I did not have a "cheat day" I had a cheat meal (Chinese food and there was no dessert involved) and I am currently okay with that but let me back up.

The last two weeks that I have been doing keto I have not been happy with my plan or myself. Yes, I was sticking to it but something just didn't feel right and all I could think about was cheating and I couldn't figure out why because everything else was just like I used to do it and I normally love keto.

Then today the desire for Chinese food became overwhelming and once we actually talked it out and ordered it the whole thing came together for me: the reason I was hating what I was doing was because of the timeline I imposed on myself.

Previously I was able to say "on Christmas I can take a day off and enjoy whatever" or "on a special occasion I can take a day off" or "I'll go as long as I can and then we'll see." But when I imposed that one year rule of keto on myself my brain revolted. I guess it couldn't handle the concept of being super strict for an entire year and that made me want to cheat 24/7. I can't really explain it better than that but it makes sense to me in my head.

So I'm changing the game plan a little including the 48 hours of no internet time not being a thing anymore (because I can't do it with all the NASM stuff I'm doing).

I definitely want to do no cheat keto for a while, even 6 months would work for me, but I also want to have a day I can look forward to where I know I'll be able to get a break and eat whatever sounds good. This is what worked for me last year and what allowed me to go 199 days cheat free. Knowing that I had Christmas day to look forward too, that I could count down too, allowed me to stick to the plan for as long as I did and I think that's what will allow me to stick to it again without hating everything about it!

Of course I don't want the one cheat day to turn into a cheat month again but I'm getting much better at controlling that so let's hope for the best here.

And, yeah, I might not feel too great right now physically but mentally I actually feel ready to recommit to keto for a while and I feel pretty good knowing that I can definitely go from today to Christmas day without cheating. Like, I feel that it's really doable to me whereas yesterday I was thinking about almost an entire year or being strict and felt miserable about it.

So that's what's going on. The plan has been edited, I had food I enjoyed and now I'm back at it and I feel good mentally and emotionally which is a win in my book!

Sunday, August 19, 2018

The Past Week and a Half of Yoga Challenge Photos!

This post has a week and a half worth of photos because I wasn't able to post them last week and the challenge has been on hold since Friday due to my back injury.

I miss doing daily poses horribly but there's only so much I can do right now and I need to make sure I focus on recovering my back!

Here are the poses in order of doing them:

Day Six August Yoga Challenge - Sky Archer/Reverse Triangle Pose

Day Seven August Yoga Challenge - Standing Split Pose

Day Eight August Yoga Challenge - Revolved Half Moon Pose using yoga blocks.

Day Nine August Yoga Challenge - Intense Side Stretch Pose 

Day Ten August Yoga Challenge - Wide-Legged Forward Bend Pose

Day Eleven August Yoga Challenge - Side Lunge Pose

Day Twelve August Yoga Challenge - Revolved Low Lunge Pose

Day Thirteen August Yoga Challenge - Half Split Pose

Day Fourteen August Yoga Challenge - Thread the Needle Pose

Day Fifteen August Yoga Challenge - Extended Puppy Pose

Day Sixteen August Yoga Challenge - Side Plank Pose

Saturday, August 18, 2018

My NASM Personal Trainer Journey - The NASM Personal Fitness Workshop

Welcome back to my (almost) weekly blog posts on my journey to becoming a personal trainer and what comes after. Today I'm going to talk about the NASM Personal Fitness Workshop that I took last Sunday.


The first thing I'll say about the workshop was that it was incredible and I learned so much more than I expected too so if you have a chance, definitely take it! Mine was included as part of my entire NASM package so the cost of the workshop was rolled into the cost of the entire program.

This workshop will help you prepare for the certification exam if you take it before you're certified because it goes over everything we learned during the test preparation and it will also really help you cement your knowledge and give you 0.8 CEU's toward your required continuing education credits if you take it after you pass.

Personally, I was told by NASM to wait and take it after I pass in order to get the credits but it turned out that several of the participants were told to take it before they took the exam in order to help them prepare for the exam better so I guess it works either way. It would have definitely helped me prepare but I was glad to take it after because it allowed me to focus on everything I was learning instead of freaking out over how much I would have to know to pass.

First thing's first though; the workshop I took was in Chestnut Hill, MA so I got to spend a weekend staying with some great friends since they lived about 25 minutes away from there which simplified my life a lot! There are many other locations offered but in the 4-6 months of workshops there were only two in Mass and the next closest one was NYC so if you plan to attend one of these, definitely check ahead of time so you can get the one closest to you!

Let me just tell you guys, the gym at Chestnut Hill where the workshop was held was the most amazing gym I've ever stepped foot it. You could probably fit two of my gyms just into their upstairs workout area and they had an entire Pilates studio, numerous rooms for other activities (like the one we were training in), a whirlpool and sauna, huge locker rooms with towels for everyone and probably a lot more things I didn't get to see. It was incredible!

Anyway, back to the workshop. One of my biggest (dumb) fears about this workshop was that I would be the biggest person there and while I don't think I was (I was one of three and no one of us were huge or anything), there were definitely a lot of younger, super-in-shape women and one guy. I also wasn't the oldest one there which was cool. Everyone was really warm and accepting though and I didn't feel too badly out of place but there were twinges of it at the back of my mind because that's just how my brain works.

The instructor was also fine with me not being able to participate in some of the workouts due to my back so that was really good. And, speaking of the instructor, he was incredible! He bought to life everything I learned during my guided study and really had it make sense to us plus he was funny and just really at the top of his game! 

The workshop went on from about 8:00 am to 5:00 pm (registration was at 7:30) with an hour off for lunch and we definitely made great use of time and probably could have learned a lot more if there was more time but he covered everything important. I'm just going to summarize the actual workshop because I don't remember the whole thing step by step.

We started with introductions and ice breakers and then worked on Overhead Squat Assessment with the instructor explaining it to us using the projector as well as examples from people in the group. We were then broken up into pairs and did the overhead squat assessment on each other. I did learn that I have several compensations that I didn't realize I had including one that doesn't normally show up on the squat assessment paperwork. My feet turn out slightly, my knees definitely turn in and my left hip leans into my body (that's the uncommon one) so I have some serious work to do on those areas!

It really helped me to see how a professional performed this assessment instead of just reading about it and watching videos of it and also helped being able to ask him questions as we went along.

We then went over the NASM workout model and how to create workouts and programming based on what we learned during the assessments and based on how NASM recommends setting them up. The biggest thing I enjoyed out of that was learning self myofascial release or foam rolling. That was the thing I wanted to learn the most hands on because reading about it and watching videos is one thing but doing it is another so I was thrilled that we got to do that.

The instructor walked us though all the different forms of flexibility including foam rolling, static stretching and active and dynamic stretched and I have to tell you guys, during the standing calf stretch he had me turn my foot inward since my feet turned out during the assessment and just that one tiny, half inch twist of my foot changed the entire stretch for me! By the end of the stretching I was feeling like I'd just completed a whole workout so it was really great!

Outside of flexibility we also focused on warming-up, core and speed/agility and quickness in phases 1, 2 and 5 which were all be built around what we saw in the assessments. I was able to practice the phase 1 portions but had to sit out most of phase 2 and 5 (although I tried the first half of phase 2) because my back was just done by then. But I was able to practice "training" my partner in phase 2 which gave me some great ideas on how to keep someone motivated during the workout when they're tired and want to stop but it's not done yet.

I also came to understand that there's far more to warming-up then walking on the treadmill for 10 minutes. NASM recommends foam rolling the spots that need it, then things like planks and then some dynamic movements like using heavy ropes. The instructor said he never warms anyone up just by using the treadmill so it gave me some good ideas for future warms-ups!

The second half of the workshop was more focused resistance training concepts for all three phases and on group exercises and learning from those. Unfortunately I had to sit that workout out but being able to observe and see how he got the workouts going and encouraged the participants helped me a lot. 

We also went over a lot of smaller things: how to keep the workout from getting boring, how to modify movements for people with issues and progress and regress exercises depending on who your client is, how to make money as a trainer, how to program for clients depending on their age, ability, health and goals... things like that. 

By the end of the workshop I felt a lot more confident in my hands-on knowledge and in my ability to actually train someone and write programming and especially on how to do assessments and create a workout based on what those show me.

I'm probably missing a lot of details here but it was a week ago and my brain's been a little fuzzy the last day and half (see my previous blog post for details) but it was a fantastic workshop and I'm SO glad I went! I definitely want to attend more if possible because it really helped cement the book knowledge I had into actual hands-on knowledge. I know they offer a CES (the program I'm starting now) workshop as well but I haven't been able to find any locations near me for that one.

I do highly, highly recommend it though and at the end you end up with another nifty certificate (I think I'm going to need a certificate wall pretty soon lol) and a lot of knowledge.


Next week I'll probably write about choosing liability insurance and starting the CES program so please keep checking back!

Friday, August 17, 2018

It's Been a Long Day...


I'm just going to sum things up here because I'm tired and my brain is a little "off."

Last night my body started doing that weird jerking thing where you're mostly asleep but suddenly your whole body seizes up and jerks and then the whole thing starts again every few minutes. It usually happens either when I've messed up my meds or my sodium is tanking.

I got up to get some Advil because usually that makes it stop and by the time I was in the living room I knew I was going to fall because I lost all concept of balance and I was lightheaded but not dizzy? I don't know how to explain it but, once again, normally it happens when my sodium is crashing.

Anyway, by the time I realized I was falling I was already half way to the floor. I'm not exactly sure how I landed but the bridge of nose is bruised and red so I guess I hit something with it on my way down?

Then it took me another ten minutes at least to sort of crawl from where the Advil was to the couch where I had to lay down to keep from falling again, then to the bathroom where I had to lay on the floor to keep from falling again and then finally back to my bedroom where I just went back to bed.

Should I have gone to bed? No. I should have woken Charles up and gone to the ER but like I said, my brain is "off" right now and I obviously wasn't thinking clearly.

When I got up this morning my back was in horrible pain. I must have thrown it out again when I fell because it hurt horribly the same way it does when I throw it out. It hadn't hurt that badly in at least a year, if not more, but I thought I was okay outside of my back so I went to work. 

Once at work, I started feeling like I was going to fall again and the lightheadedness came back to I finally called my doctor who sent me to the ER which is where I spent most of my day and the most shocking thing was that it's NOT my sodium. That came out of left field for me because it's always my sodium being low when this happens!

Anyway, I ended up with 2 bags of fluids, a CT scan, having multiple vials of blood taken and now I wait for an MRI (probably on Monday) because I still couldn't walk a straight line well after the fluids, was still tipping to the left side and was a little slow with my language. They even talked about a possibility of a small stroke or something going on in my cerebellum but I'm really going to hope that's not it.

So now I'm home while I wait for the MRI but if any of those symptoms come back or if anything new happens or if my head hurts badly enough to need some Advil I have to go right back to the ER.

In the meantime I'm putting heat on my back and there's no more yoga pose challenges or anything else for now until it's at least a little better.

I'll keep you all updated as I learn more.