Sunday, July 15, 2018

The Past Week of Yoga Challenge Photos!

This was a nice quiet week of yoga poses which was good considering how many days I spent lost in a fog of fibro pain.

Here are the poses in order of doing them:

Day Nine July Yoga Challenge - Tree Pose

Day Ten July Yoga Challenge - Eagle Pose

Day Eleven July Yoga Challenge - Cobra Pose 

Day Twelve July Yoga Challenge - Upward-Facing Dog Pose

Day Thirteen July Yoga Challenge - Plank Pose 

Day Fourteen July Yoga Challenge - Chair Pose 

Day Fifteen July Yoga Challenge - Low Lunnge Pose 

Saturday, July 14, 2018

My NASM Personal Trainer Journey - Week Ten - The Final Module - EDITED

Welcome back for part twelve of my weekly blog posts on my journey to becoming a personal trainer. Today I'm going to talk about Week Ten and how it's been going.


Week 10, the last module, was the final exam for the program. This was the one I had one chance to pass with at least an 80% in order to get my certification exam retake voucher and as you can see I passed it with a great grade!

I did a lot of studying and several retakes of the two practice exams before attempting it and I feel like I knew the material really well but it was still a relief to pass with a really good grade. I hope this is symbolic of the certification exam still to come but from all the reading and research (and YouTube video watching about the exam) that I've done I have a feeling the certification exam will be a lot harder and a lot trickier than this final was.

Once I passed the final, the real studying began. I signed up and paid for some extra practice exams through the Fitness Mentor's Website (where I also got one of the study guides that I used) because I'd rather pay a extra money now and have a better chance of passing my certification exam and a better way of being prepared, than to fail and have to retake it all again. The problem that I'm finding with these practice quizzes (I haven't actually done those exams yet, just most of the quizzes so far) is that the questions are different and appear to be a lot harder than the questions on the NASM site but, like I said, this gives me another way of studying and like I've also said all throughout this program, I'd rather be over prepared than under prepared.

I've also started working on the "NASM-CPT Study Guide" Module and, honestly, the study exam in the module was the hardest test I've take so far. It was actually a lot harder than the final exam was and it really showed me the areas I needed to focus on with my studying!

I can honestly say that I'm feeling like I'm retaining the information a lot better and I'm currently spending the majority of my days studying, taking quizzes and tests, watching YouTube videos on the info that I still need help on (like the functions of the heart), taking even more quizzes and tests on the apps I have, and studying some more. I have a feeling that this will pretty much be my life until the exam on August 2nd.

I feel like I know I lot but at the same time there is still so much I need to learn and memorize that some days I feel confident and some days I feel like I'm drowning so, I don't know.  I kind of wish I'd signed up for an earlier exam just to get it over with but at the same time, I like having a couple of extra weeks to allow me to really learn and information and memorize the parts I'm still iffy on.

Edited to add:
I changed my CPT exam to July 26th instead of August 2nd. I want to take it while the knowledge is fresh in my head so I now have 11 days until I have to take it but I feel good about that timeframe.

Friday, July 13, 2018

Updating and Editing the Plan (Both Food and Exercise)...

Yeah, it's only been a few days but I'm already editing the plan based on how I feel physically and mentally

1) The fruit isn't going to work. It's leaving me feeling bloated, messing with my stomach and my non-stop headache is back so the fruit is going away and I'm going back to my stricter form of keto. I haven't decided on the sweet potato or butternut squash yet because I haven't tried them out but as of now the plan is to keep them at really small portion sizes so they fit into under 50 net grams of carbs.

Luckily I can still have berries (in carefully measured amounts) and I really like them so I'm good there. I figured it would be an experimental thing that might not work for me so I'm not totally disappointed in this. My body just doesn't like to deal with sugar in most forms I guess and that's how it is. I actually feel more like binging after eating the fruit as well so I think it doesn't work for me all around and I can live with that.

2) I'm definitely going with the Lauren Gleisberg workouts but I will also be playing with them. There are several exercises I need to switch out anyway due to my back acting up and I want to add in others that she doesn't include in her workouts. Basically, her workout is my template but I can add and subtract as I choose and I'm really excited about this. It's liking having the best of both worlds!

I'll be starting with the Beginner Phase of her Gym Weight Training 1.0 workout and I can't wait to get going! The entire workout plan should take a total of 12 weeks (give or take some due to life) so I think I'll do my measurements and body fat % testing 6 weeks into it and then at the end of the 12 weeks but we'll see what happens.

I still plan on starting at the gym tomorrow and I'm also considering tomorrow my new Day 1 not because I've cheated (because I haven't) but if I'm restarting a more strict version of keto then I want to start fresh. It makes sense to me to do it that way so that's what I'm going with.

And, as always, there's a lot of studying going on and I think it's actually going really well! I'm starting to feel more confident in my knowledge but not to the point where I'm getting cocky about it so I think I'm in a good spot. I'll have my weekly blog about all that tomorrow.

Thursday, July 12, 2018

Thursday Weigh-In - July 12th - Keto New Start - Week Zero

Thursday Weigh-In - July 12th:                       
06/26/2015 Starting Weight:       230 lbs
07/12/2018:                              163.6 lbs
Total lost Since 06/26/15:         -66.4 lbs
Days Cheat-Free:                          0 days


Today begins Day 1 of my year of healthy eating using keto. I posted all the important information yesterday so this is going to be a pretty short post but I did want to clarify a few things.

While I am upping my net carbs some (on the days that I want to add in some fruit/sweeter veggies) I still plan to keep it under 50 total grams of carbs which, I believe, will allow me to keep calling it "keto" rather than "low carb" so that's what I'm going with.

I'm also still not sure on how my headaches and fibro flares will behave with added fruit so I'm going to keep a close eye on that and drop back to lower carb amounts if I see if negatively affecting my pain levels. I think the next couple of weeks will be experimental weeks to see what kind of healthy carbs and sugars I can and can't physically handle but it's still staying within official keto levels. I'll just have to try it out and find out as I go.

I am really happy the scale actually didn't go up since last week (and surprised to be honest) but I'll take it!

Today is starting off well with healthy food and good choices and I'm just going to take it one day at a time. This is a long journey and not a race and that's how I'm going to treat it!

And now, studying, studying and then some more studying!

Wednesday, July 11, 2018

It's Not Just About Weight Loss Anymore, It's About Health - Edited, Updated and Reposted


I've spent a lot of this past weekend and early week (when I wasn't studying) thinking about keto, low carb, exercise, whole foods, fibromyalgia, pain, headaches, weight loss, health, exercise and where I want to go from here on out for all of that.

I was away from home this past weekend which gave me a slightly different perspective (and had me eat some foods I didn't plan for and not really track well :/) and I also rewatched "The Magic Pill" keto documentary because I knew it would help get me on the right track.

What I've come to realize is that it's not only sugar alcohols that set off my fibro flares lately, it's a lot of processed foods in general. I thought it was higher carbs but that's not it, its the kind of carbs they are. The more processed the food, the worse it gets. The majority of the time it's the sugar alcohols (especially Erythritol although I seem to do okay with Stevia in small amounts) but other factors are starting to contribute. Like, I tend to be in more pain after having the Atkins shakes and the PowerCrunch bars than if I'm consuming natural foods.

I'm also coming to a point where it's really not about weight loss anymore. I mean, yeah, I'd love to lose some more weight but I think my health needs to be the high priority now especially as I don't even have an official goal weight anymore because I don't know what it should be.

Like I've posted on here before, I'd way rather focus on lowering my body fat and dropping inches than looking at the number on the scale. I'd love to get away from the scale altogether but mentally I don't see that happening any time soon.

But in order to do all this, in order to be really healthy, I need to change how I eat. Not leave keto because keto works best for my body, but turn it into a more "whole foods" keto or low carb type of meal plan. The problem lies in wanting to add in more fruits and veggies which, I think, would make me more low-carb than keto.

For example, I had watermelon over the weekend. Yummy, yummy, cold, sweet watermelon and it tasted amazing. There were brownies too but I wanted watermelon way, way more (which is huge for me to begin with). Did it raise my blood sugar because it's high on the glycemic scale? I'm sure it did. Was it healthy and delicious? Yes it was was. Did it hurt me in any way just because it wasn't a keto food but I had it anyway? I really doubt that.

And that's what it comes down to right now. The foods that I truly miss aren't pizza, pasta, cookies and bread (although, let's be honest, there are days I could kill for a piece of fresh, warm homemade bread). The foods I miss and crave are watermelon, sweet potato, butternut squash, plums, cherries, pears, etc and none of of those foods are bad for me! They're natural, whole foods. They're not going to hurt me.

Sure, they'll kick me out of ketosis but does that even matter to me any more? And, speaking of ketosis, the keto-mojo definitely needs to go. I used it for 3 days before the obsessive voice in my head whispering "quick, cut out the watermelon, berries and baby carrots to drop your ketones right now!!" came back with a vengeance so I definitely can not keep trying to use it. My brain just can't deal with it and that's how it is.

So anyway, ketosis. I know I'm not in it anymore. I might not have the official "keto" label anymore if I follow through with this plan but I think I'll be happier giving up the label and allowing those foods back in (in moderation) than to keep struggling and wishing I can have them. Or maybe it does still count as "keto." I think it all depends on who you talk too. Strict keto seems to be 20 grams of carbs and under but "officially" it's 50 grams and under which is my plan so I'm going to try and not obsess about the title and just go with what works for me.

I'm so tired of processed stuff and I know it's making my body sick and leaving me in pain so the only thing to do is to change that. I also know that I have the least amount of pain when I stick to natural, whole foods and more pain when I deal with alcohol sugars and all sorts of other crud.

I still want to remain low carb. I plan to still keep it at 50 whole carbs (or maybe some days net, I don't know yet. The limit is currently set as 50 total). As I said before, I lost almost all my weight at about 33-45 net grams of carbs (give or take a few) so I know weight loss works for me at those levels but I also know I feel really good at less carbs than that. I've gone under 20 net before and it went pretty well (except some obsessing) so not every day will be the same.

And fruit and veggies don't make me binge or crave more sugar. That's the big difference between those natural carbs and sugars for me versus the artificial ones.

I still want to keep it high-ish fat and really work on getting in healthy proteins and I still want to stay away from simple carbs and sugars. All I want to change is how I look at food and what kind of fruits and veggies I allow in. And I still want to stay away from cheat days.

In fact, I want to commit myself to this for an entire year including over the holidays and Christmas. I know that will make our Christmas food very different this coming year but I've committed to other ways of sticking to healthy choices before, but I've never tried a year and I really want to.

Knowing this, we actually had some Chinese food and cake earlier this week (so, yeah, the scale is very likely to go up tomorrow) and, honestly, I was able to have one piece of cake before it started making me sick because of how sweet it was and the Chinese food was okay but I could have done without it and I think I can do without it over the holidays. Plus if I plan carefully enough I can find some recipes for some holiday keto/low carb meals that will fit my plan and taste amazing!

I've been doing some research and I found a great keto site, WickedStuffed.com with recipes that seem to be based around whole foods so I plan to do a lot of reading there. I think I can manage to try out at least one new recipe a week (especially with Charles' help) and the rest can come from veggies, meat, seafood, chicken and fruit.

I have had an "off" week so tomorrow is my official Day 1 again but I'm okay with that. The scale will likely go up but I'm okay with that too because I know tomorrow is a new day.

I've also been thinking a lot of about the gym and what I want to accomplish there and, as of now, I think I'm starting the LG plan again on Saturday (I'm crazy busy until then). I know I keep going back and forth but that's the one I'm really leaning toward right now but tomorrow I might be leaning toward my own plan again so I think I'll just decide when the day gets here. Either way I'll be doing some kind of workout and that's what counts!

I know all of this will take some time and work but I honestly think it'll be the best thing for my body in the long run. And, of course, if things start to go wrong with the additional carbs I will reconsider and replan as I go!

I hope I haven't missed anything I wanted to talk about but if I did I'm sure I'll be blogging more soon!

Sunday, July 8, 2018

The Past Week of Yoga Challenge Photos!

This past week was a nice and simple one for yoga poses. I'm doing a back to the basic challenge and so far everything has been easy on my back which is good but I'm looking forward to being more challenged this coming week!

Day Two July Yoga Challenge - Child's Pose

 Day Three July Yoga Challenge - Hero Pose

Day Four July Yoga Challenge - Cow Face Pose

Day Five July Yoga Challenge - Cat Pose & Cow Pose

Day Six July Yoga Challenge - Staff Pose

Day Seven July Yoga Challenge - Mountain Pose 

Day Eight July Yoga Challenge - Standing Forward Bend/Fold Pose

Saturday, July 7, 2018

My NASM Personal Trainer Journey - Week Nine

Welcome back for part eleven of my weekly blog posts on my journey to becoming a personal trainer. Today I'm going to talk about Week Nine and how it's been going.


This week's module was the last one before the final exam and it only covered one chapter: Appendix E, which was basically all about exercise science updates. Besides the new information that was in that appendix, it also had questions called "quick checks" on all the pages that covered everything we've learned so far. It was anything from what normal blood pressure and heart rate is to all of the muscle compensations in the overhead squat assessment which I think will be useful for using to study for the certification exam.

At first I thought I wouldn't need to create a study guide for this chapter since I printed out the entire appendix and added it to my study guide but I did go back in and do a quick 10-page study guide with all the important terms, info and flash card info from the website. I talked a lot about all of this in last week's post as well.

I also got a 4 out of 4 on last week's module discussion question and 4 out of 4 points on this week's as well so that was a great way to finish up the guided study.

I'm basically down to the point now where I just need to study, learn and understand what I'm doing. The final module will be #10 and that's the final exam which you only get one shot at (and have to get an 80% of you want the free certification retake voucher which I want just in case) and you get 2 practice final exams to work on first.

I also looked at all the videos in the Personal Training Resource section and printed all the PDF's from that and there's also a big section of NASM study guide domains and quizzes that go along with every domain that I'll be doing (many, many times) to prepare myself for the certification exam.

I have a lot of study plans, now I just need to make them happen.

26 days until exam day!

Thursday, July 5, 2018

Thursday Weigh-In - July 5th - Strict Keto New Start

Thursday Weigh-In - July 5th:                          
06/26/2015 Starting Weight:       230 lbs
07/05/2018:                              163.6 lbs
Total lost Since 06/26/15:         -66.4 lbs
Days Cheat-Free:                          0 days


As you can see I've made some changes to the way I do my weigh-in blog post and the fact that I am starting again from Day 1.

First, I had a controlled cheat day yesterday due to basically having a stressful and crappy week and just saying f*ck it and taking a day off. I didn't even cheat all day, I just had one big meal so that was progress and even better progress than that, I have no desire to binge or to continue cheating and that is HUGE for me!!

I'm not even sure I want to do Chinese food and cake for passing my CPT exam on the first try (if I pass) because that's only 28 days away and that's just way to close of a time. I don't want to put in tons of hard work and then just throw it away on one day when I could always celebrate without using food which should be a goal of mine anyway.

And since my fibromyalgia is acting up again after the cheat meal (which I expected) I want to do what's best for me and healthiest for my body and that happens to be keto without cheats so that's the plan at least until Christmas when I will take some time off.

I also decided to include a photo of the scale every week because normally I would post the scale photo on Instagram and then write up a blog post on the weigh-in and post that as well so I'm combining them into one post to simplify my life. Plus I don't exactly have a goal weight right now so I have no huge expectations for my weight except to have it go back down to where it was a few weeks ago when I was plateauing. If it drops more then yay, if not then no big deal. My big goals are to get lean and build some muscle so the scale will do whatever it will do and I'm not letting the numbers control me anymore but I still want to keep an eye on which way it goes just because that's what I do.

Today I'm starting with a 24 hour fast just to kick keto into high gear (and because I like how they make me feel) and I also decided to give the keto-mojo another try (I will be doing a post on it one of these days) and see if I can use it as a tool without completely obsessing about it. So far that's going well but if that changes I know to stop using it.

My plan now is to stick with strict keto but not to cut out specific foods just because they change some of the keto-mojo numbers. I've decided I'm fine with cutting way back on protein bars and shakes but I don't want to get rid of them completely because they're convenient and fast when I need them. It's all about what works for me and I've been doing this keto thing long enough to know exactly what that is.

And I still want to work on getting in decent amounts of protein, especially on days I work out with weights but, once again, that needs to be done without obsessing about it!

So, basically, I had a cheat day I don't regret and I'm back on track already so I'm considering that awesome progress over what happened last Christmas!

Tuesday, July 3, 2018

Tuesday, July 3rd Workout - Gym Pull Day A - Back, Traps & Biceps Plus Cardio & Stretch

Yes! Another day at the gym and I loved it! I felt great to finally move on past Push Day. Plus the gym is air conditioned which is super nice right now!

Tomorrow after work I go back for Leg Day and I'll be out of town this weekend but I plan to at least do my full yoga routine on one of those days if not two!

Gym Pull Day A - Back, Traps & Biceps Plus Cardio & Stretch: 1 Hour, 44 Minutes Total Time

Warm-Up: 10 Minutes

Treadmill - incline: 0 , speed 3.3-3.4, distance: 0.45 miles

Back, Traps & Biceps: 54 Minutes

Bird Dog - 3 sets x 15 reps -body weight

Lat Pulldown Machine w/long lat bar - Wide Grip - 3 sets x 15 reps: 3 x 45 lbs

Machine Assisted Pull Ups - Narrow Grip -  3 sets x 15 reps: 3 x 110 lbs

Cable Shrug w/accessory bar - 3 sets x 15 reps: 2 x 50 lbs, 1 x 45 lbs

Incline Bench Chest Supported Dumbbell Row -  3 sets x 15 reps: 3 x 12 lbs

Bicep Curl Machine - 3 sets x 15 reps: 1 x 20 lbs, 2 x 15 lbs

Dumbbell Bicep Curls to the Front and Side - 3 sets x 15 reps: 3 x 8 lbs

Dumbbell Standing Hammer Bicep Curl -  3 sets x 15 reps: 3 x 10 lbs

Cardio - 30 Minutes:

Treadmill Info:
time: 30 minutes, incline: 1, speed 3.5-3.6, distance: 1.42 miles

Full Body Stretch - 10 Minutes

Monday, July 2, 2018

It's Time to Get Serious Again...


After floundering for the last several weeks, going up and down in weight and with my plan and dragging my feet with the gym I'm ready to give this my all again.

Even if the scale only shows a small gain, I can feel my jeans getting tighter and I can't keep avoiding to take my measurements because I know the numbers will go up (and they did).

The goal here is not to focus on food and my eating plan. That basically remains the same. I'm still doing keto and not cheating. The focus now is back on working out, leaning out and losing inches and body fat,

In order to do this I finally sucked it up and did my measurements again and, yeah, I was right, they did go up, but it is what it is. I also had my body fat percentage done again to have a starting point.

I started my Push/Pull/Legs/Abs A-G workout today with Push Day A and I plan to work out 6 days a week even if some of it is just stretching or yoga. The last time I ran my program (at home) it took about six weeks to get through it so that's my current timeline and I'll be taking my body fat % and measurements again as soon as this full workout is complete.

And while I'd like the scale to move down, that is not my focus right now because there's only so much I can do to control that. My focus is on what I do have control over: what goes in my mouth and how much I work out and looking at the measurements it's obvious that I need to get serious about exercise again!

Here are my starting numbers for this workout routine:

Weight:
159.6 lbs

Body Fat
35.3%

Measurements:              Change from 5/3/2018
Waist: 36 inches                   (+ 1.5 inches)
Hips: 38.5 inches                  (+ 0.5 inches)
Bust: 39 inches                     (+ 0.5 inches)
Chest: 34 inches                       (+ 1 inch)
Right arm: 12.5 inches           (+ 0.5 inches)
Left arm:  12.5 inches            (+ 0.5 inches)               
Right thigh: 24 inches            (+ 1.5 inches)
Left thigh: - 23 inches            (+ 1.5 inches)
Right calf: 15 inches               (+ 0.2 inches)
Left calf:   15 inches                (+ 0.2 inches)
Jeans Size: size 6                         (-1 size)

So let's do this!

Monday, July 2nd Workout - Gym Push Day A - Chest, Shoulders & Triceps Plus Cardio & Stretch

I finally got back to the gym today and started my own modified, updated workout plan with Push Day A.

Unfortunately I had to cut my gym time short due to a kid needing to be picked up but I still got in 20 minutes of cardio and I ended up doing my stretch at home so it worked out.

I'm hoping to do 30 minutes of cardio most days rather than 20. I also paid special attention to my back and my form and I lowered my weights a little and I think that really helped me today.

I'm going back for Pull Day A tomorrow!

Gym Push Day A - Chest, Shoulders & Triceps Plus Cardio & Stretch: 1 hours, 29 Minutes Total Time

Warm-Up: 10 Minutes

Treadmill - incline: 0 , speed 3.3-3.4, distance: 0.45 miles

Chest, Shoulders & Triceps: 1 hour:

Seated Chest Press Machine - Wide Grip - 3 sets x 15 reps: 2 x 25 lbs, 1 x 20 lbs

Dumbbell Flat Bench Chest Press - Horizontal Hold - 3 sets x 15 reps: 3 x 12 lbs

Dumbbell Incline Bench Chest Fly - Vertical Hold - 3 sets x 15 reps: 3 x 10 lbs

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

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

Alternating Dumbbell Front to Lateral Shoulder Raises - 3 sets x 15 reps: 3 x 5 lbs

Machine Assisted Tricep Dips - Handles Facing In -  3 sets x 15 reps: 3 x 110 lbs

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

Cardio - 21 Minutes:

Treadmill Info:
time: 21 minutes, incline: 1, speed 3.5-3.6, distance: 1.02 miles

Full Body Stretch (at home) - 10 Minutes

Motivational Monday

Sunday, July 1, 2018

The Past Week of Yoga Challenge Photos - End of the June Challenge and Start of the July Challenge!

This past week was a good one for yoga! There weren't any new poses and the June challenge ended and July's began which is why one pose is a repeat in the same week.

I was going to do a challenge that I created myself for July but because of my back issues and how my body’s been behaving lately I needed to scale it back so I'm going with a "back to the basics" kind of challenge this month and hopefully I’ll be able to introduce my own challenge in August!

Here are the poses in order of doing them:

Day Twenty-five June Yoga Challenge - Bound Angle/Butterfly Pose

Day Twenty-six June Yoga Challenge - Warrior III Pose 

Day Twenty-seven June Yoga Challenge - Cow Face Pose (front and back)

Day Twenty-eight June Yoga Challenge - Easy Pose (indoors due to pouring rain)

Day Twenty-nine June Yoga Challenge - Legs-Up-The-Wall Pose

Day Thirty June Yoga Challenge - Sunbird Pose

Day One July Yoga Challenge - Easy Pose

Saturday, June 30, 2018

Saturday, June 30th Workout - Full Body Yoga Workout and Stretch Plus Some Workout Stuff


My day started with a massive fibro pain flare (thanks to both the weather and my food choices yesterday... the culprit was sugar alcohols and not carbs!) and ended with enough pain tolerance to attempt my old yoga routine (in it's new order and sequence which, honesty, flows much, much better!) and it felt amazing!

I feel like I used muscles I forgot I had (my thighs were shaking so hard during the warriors and lunges) and my back feels great! I definitely need to make this a regular routine again!

And doing this tonight made me realize how much I love my own workouts and how much I want to keep doing them instead of the Lauren Gleisberg ones (although I get some great ideas from hers) so I'm going to go through tonight and modify my own workout based on the modifications Nola and I talked about for the LG one last Tuesday. There's some changes I wanted to make to my workout anyway so this is the best time to tackle it.

I also narrowed it down to what exercise pushed my back too far during the workout last Monday so that's being removed for now and replaced with something else.

But in general, I feel amazing now (despite the somewhat lingering pain and nausea which I guess is also part of fibro flares, just not one I often experience) and I'll definitely be working out tomorrow even if it's only yoga again!

Full Body Yoga Workout and Stretch: 45 Minutes Total Time
Mountain Pose
Neck Rolls
Neck Stretch (opposite arm reaching out)
Overhead Triceps Stretch
Shoulder Stretch (bending stretching arm)
Eagle Pose
Open Arms Chest Stretch (using the doorway)
Wrist Stretch (facing up and down)
Downward Facing Dog Pose
One-Legged Downward Facing Dog Pose
Dolphin Pose
Intense Side Stretch Pose
Crescent High Lunge Pose
Warrior I Pose
Warrior II Pose (palms facing up or down)
Extended Triangle Pose
Extended Side Angle Pose
Wide-Legged Forward Fold
Half Moon Pose (using yoga blocks as needed)
Lord of the Dance Pose (hold on to something as needed)
Warrior III Pose (hold on to something as needed)
Tree Pose
Chair Pose
Revolved Chair Pose
Forward Fold Pose (using both arms to hug legs around the knees)
Plank Pose
Forearm Plank Pose
Easy Pose With Ear to Shoulder
Seated Mountain Pose (with arms stretched overhead)
Seated Side Bend Pose
Cow Face Pose
Half Lord of the Fishes Pose
Bound Angle Pose
Tortoise Pose
Cross-Legged Forward Bend Pose
Lotus Pose (start with Half Lotus and carefully work up from there)
Hero Pose (bring tailbone in and up to take pressure off the knees)
Camel Pose
Child's Pose
Extended Puppy Pose
Cat/Cow Pose
Thread the Needle (move far arm way over from opposite shoulder)
Upward-Facing Dog Pose
Cobra Pose
Locust Pose
Bow Pose
Bridge Pose
Upward Plank Pose
Boat Pose
Wide Angle Seated Forward Bend Pose
Knee to Head Forward Bend Pose
Pigeon Pose (slowly work on moving bent leg out more)
Supported Shoulder Stand Pose (use yoga blocks as needed)
Plow Pose (use yoga blocks as needed)
Reclining Bound Angle Pose
Knee to Chest Pose
Hamstring Stretch (use yoga strap and stretch leg across body to the left and right as well as straight up)
Eye of the Needle Pose
Supine Spinal Twist Pose (bend both knees to protect back)
Corpse Pose

My NASM Personal Trainer Journey - Week Eight

Welcome back for part ten of my weekly blog posts on my journey to becoming a personal trainer. Today I'm going to talk about Week Eight and how it's been going.


Week Eight was a tough one because of the sheer amount of information (although the last couple chapters weren't too bad) and because I'm still working on learning and memorizing everything from Week Seven and before that.

The hardest part of this week was Chapter 16 which was the chapter on special populations and chronic health conditions. I'm especially interested in the chronic health conditions because I suffer from a few of those and that's really the population I'd like to help but each one had it's own modalities, warnings, suggestions and workout sets/reps so it's a lot to remember.

It was really good in a way because my Mom wants me to set up a training plan for her and she has 4-5 of the chronic conditions listed so as I went through the chapter I was mentally able to picture my mom and slowly plan what kind of workout I'd create for her based on what I was learning and that helped me both retain the info and start slowly working on her plan.

These are also the last set of chapters in the book and the only thing I had left in there was Appendix E which is the focus of Week 9. I went ahead and printed that so that everything is in my study guide binder and at my fingertips. So the study guide, along with all the print outs and appendixes, is now complete and it's huge. Here it is and keep mind that this was the biggest binder that Wal-Mart carried!


And just like before, I went through after every quiz that I took and jotted down notes in the study guide as I went along, marking and highlighted the most important parts.

The other big thing that I did this past week was I went through all of the muscles in the assessments, core musculature and squat/push/pull mover muscles (agonist antagonist, synergist and stabilizers) and I wrote in the concentric actions of all of those muscles under their image in my study guide. That way I don't just have all of the muscle actions listed in Appendix D but I also now have them spread throughout my study guide in the place where they belong which will help me memorize them.

I also watched two webinars, one for Domain 3 and one for prepping for the Exam and jotted down notes from that as well.

The discussion question also went a lot faster this week than it normally does and I think I did okay with it but it hasn't been graded yet so I'm still waiting on that.

It was also really interesting to read the chapters on how to be a good trainer and how to have a successful trainer business and it really made me think about how I picture myself as a trainer and how I'd like to work. I pretty much see myself as a part-time independent contractor and I'd love to work with people both in the gym and in their homes because I have a lot of knowledge and experience working out at home as well as a lot of handy supplies but I'm not going to worry to much about all that right now. Now the focus remains on finishing this course and passing the exam. The rest can come after!

This coming week I basically need to Study Appendix E which is Exercise Science Updates and contains "quick checks" on every page of everything we should know and be familiar with by now. My plan is to go through those one by one and jot down the answers, definitions or chapters numbers of where to find the info depending on what the quick check is asking for.

For example, if it's asking me for a definition of a word or something like what is healthy blood pressure and heart rate, those can be written in right on the page but if it's asking me about the information in the overhead squat assessment, there's no way that will fit into the small space I have to wrote down notes so that would be written as the chapter number in my study guide where the info is located and also marked off as being a question from Appendix E next to that item.

It might sound like I'm overcomplicating everything but this is what's been working for me and since I'm on a pretty good track with it right now I'm going to keep doing it this way. I'd rather be over prepared than under prepared.

33 days to go until Exam day!

Thursday, June 28, 2018

Macros, Calories, Numbers and Obsessions as I Slowly Unravel in My Head... Very, Very Long

Let's start with my weigh-in blog post today. After posting about how tired I was about the whole keto thing I really started thinking and the more I thought the more upset I got.

I ended up posting this on the women's keto board on Facebook that I belong too and got some amazing support and advice. We'll start with my post:

"This isn' a really positive post but do you guys every just get sick of the whole keto thing and everything that goes along with it (at least for me)?

I'm just so tired of counting and weighing and measuring and tracking and having to plan out meals ahead of time and make sure they fit my calories and all my macros and get them ready and just... I don't know. 

Sometimes I just get really tired of the whole thing but when I tried to relax it and wing it for a week I gained 3.6 lbs (which I'm still working on losing).

I wish I could just eat whatever, whenever and still feel great and not gain weight back but I know that's not possible for me. I just wish that it was (the last 2 paragraphs are directly out of today's blog post).

I don't know. I just feel so down. Yesterday was 150 days cheat free and I'm not even excited about it (waiting on my 150-day tank top before I do a post about it).

Despite how crappy they were for me, I miss my protein bars and I miss thinking I can eat net carbs in the 30's and low 40's and still be in ketosis because the keto-mojo has shown me that I definitely can NOT do that so now everything just got more strict instead of easier. But I lost almost all my 70-some odd pounds with 30's-40's net carbs so it worked but I wasn't in ketosis? I don't even know what makes sense anymore.

I don't think I even have a point here. I'm just tired of the whole "diet - lifestyle change" thing but I feel I have no choice but to do it for the rest of my life.

Oh, I should add that I've been doing this for 3 years now (with some on and off times)."

As I read the thoughts and advice and responded to them I realized and admitted some really important things about this past week and where using the Keto-Mojo (the glucose and ketone monitor) has led me too.

Disclaimer: there's nothing wrong with the keto-mojo and it's a great tool for those who are able to NOT revolved their entires lives around it!!

Anyway, back to the list...

1) I've been miserable since I started changing my eating in order to hit the ketone and glucose numbers that I wanted.

2) I was keeping my calories at just over 1,000 calories a day to, once again, get the numbers that I wanted.

3) I felt more and more obsessed as I cut out more and more foods in order to keep things below 20 net grams of carbs.

4) My energy was gone, my happiness was gone, I didn't even try to get to the gym the way I should have (on the days my back didn't hurt). I was getting more and more strict and more and more obsessed with every day.

5) I may have lost some weight this week but I feel like I sacrificed a lot to do that.

6) Everything started to revolved around the keto-mojo numbers: my meals, the timing of my meals, the foods I wasn't allowed to have anymore, what I could drink, what times I tested, what times I ate, what was in every meal... everything came down to those numbers and the worse they looked to me the more depressed and down I got and the more I obsessed about getting stricter.

I went back to weighing in every day (which I had stopped a week back) and obsessing over every ounce gained or lost. I went back about obsessing over every bite. I went back to not being able to fall asleep because all that mattered was making the calories and macros add up correctly in my head and seeing good numbers.

The gym stopped being important, my health stopped being important, everything but studying and those glucose/ketone numbers stopped being important!

Doing maintenance somehow disappeared because a part of me decided that since I gained 3.6 lbs last week and my headaches came back I HAD to go strict keto again. Never mind the fact that I wasn't tracking well that week and it was an insanely stressful week where I had stopped working out.

Never mind the fact that weight can go up and down and I pretty much knew the scale would be up because I DID NOT TRACK but then I couldn't handle it and blamed it on maintenance when it wasn't the fault of maintenance but the fault of the fact that I didn't track anything.

Never mind the fact that I lost all of my weight on my net carbs being in the 30's and 40's, NOT under 20 and that I  tend to lose better when I eat slightly more calories (between 1200-1300 actually despite how against science that seems).

Never mind the fact that while the scale was stuck for the last 6-8 weeks I was still losing inches and sizes

Never mind the fact that the one day I worked out I was starving all afternoon and evening but refused to add more calories because it would mess up my numbers.

Never mind that I'm exhausted, and sad and getting weaker and losing my "leanness" and my happiness and my calm.

None of that mattered or even crossed my mind as I slowly unraveled and life became an unending hamster run on an unstoppable wheel where all that mattered were carbs, calories and numbers. Everything relied on those glucose/ketone numbers.

Frankly, life is way too short to live like that and I'm refusing to do it anymore!!

So, after getting all that support and advice today I've made some big decisions about my food, my mind, my goals, how far I've come, how far I want to go and how to make them all work together.

1) No more Keto-mojo. I honestly love that thing but I can't use it. I can't mentally handle using it. Adding the keto-mojo to my already obsessive mind and personality, on top of the weight loss obsessions, on top of the bipolar and OCD, and on top of everything else created a perfect storm where I completely lost my common sense over the past week.

Yes, I spent a good chunk of money on it along with the supplies it came with but as many people have pointed out my mental health is more important than the money I spent.

2) No more 20 net carbs and under. I'm miserable trying to stay there every day even though I put on a smile and talk about how great it is (the smile was fake). I don't want to do it. I don't feel all the energy I used to have and the good mood and all the stuff I had over the last few years as I lost the weight.

Like I said before, I lost almost all my weight when my net carbs were in the 30's and 40's. That's where I had energy, that's where the headaches went away, that's where I did great at the gym, that was my sweet spot so why did I think that if that was great than even less would be better?

True, it may not be true, strict "keto" and it may not land me in the prime ketone zone but that's what works best for me and that's what I want to do.

3) No more permanently cutting out foods that fit my plan. Yes, I can have an occasional protein bar as a snack or a quick protein shake. I just don't want them to be my meals anymore but I don't want to ban them either. I like having real, actual food in their place and I definitely want to keep that going!

4) Reintroduce veggies and berries that I cut out to make the numbers work. Repeat after me...baby carrots won't hurt me. Blackberries and strawberries won't hurt me. An unweighted bite of salad greens won't hurt me!

5) No more 1,000 calories a day! I'm going back to between 1200-1300 (I'm only 5'2.5" so I've never needed a lot of calories) and more on days I work out!!

6) No more daily weigh-ins! I can weigh-in whenever I want but I want it to go back to once a week already!

7) Focus on being strong and lean and get back to the gym where I love to be and that I really miss!

8) Call my therapist already and set up a time to see her because I think that seriously needs to happen and soon.

I think that covers everything I'm changing for now and I want to mentally prepare myself for the fact that the scale may go up  a few pounds. It may go down a few pounds. That's not what's important right now!

I just want to be okay in my head again and I think I'm starting on a good path to making that happen.

Thursday Weigh-In - June 28th - Week Twenty-Two Strict Keto

Thursday Weigh-In - June 28th:           
06/28/2018:                             -1.8 pounds
Lost Since 01/29/18 Restart  -12.4 pounds
Total lost Since 06/29/15:      -70.4 pounds
Current Weight:                     159.6 pounds
Days Cheat-Free:                      151 days

So the extra, unexpected weight is coming off which is great but I'm still 2.2 lbs away from my plateau weight and it's basically the same weight I've been losing and gaining on and off since April. This is getting really frustrating and I realize I need to stop focusing on the scale but I'm not sure how to do that right now.

I did make one huge change this week because I've started using a glucose/ketone monitor (I need to write a blog post on that) and I found that my protein bars messed up my glucose and ketones and the protein shakes spiked my glucose so both of those are officially out of my eating plan.

I've been eating "real" food for the last five days (including today). I had my last protein bar 7 days ago and my last protein shake 6 days ago. It does make coming up with food more difficult because now I have to plan ahead and get it ready instead of just grabbing something fast but it's a lot healthier and should hopefully get me back on the road to getting into ketosis and maybe losing more weight? I don't know.

Sometimes I just want to be done with all of this. I'm so tired of counting and weighing and measuring and tracking and having to plan out meals ahead of time and make sure they fit my calories and all my macros and get them ready and just... I don't know. Sometimes I just get really tired of the whole thing.

I wish I could just eat whatever, whenever and still feel great and not gain weight back but I know that's not possible for me. I just wish that it was.

Also, yesterday was 150 days cheat free but I'm not really excited about that for some reason. I just feel tired and down instead of happy or excited that I hit that goal.

I'll post the 150 day tank top when it gets here but that could be a few more weeks.

And now I'm going back to studying so I can stop thinking about all this.

Wednesday, June 27, 2018

Final Workout Decision

So, as you guys may know, the last two weeks I've had some issues with my back (probably because I'm spending a majority of my time sitting and studying) and I was going back and forth between the Lauren Gleisberg workouts and my own.

On Monday, as I had posted, I did my own workout and I loved it and all was good. Until Tuesday when my back started acting up again... sigh.

So I took a long look at the LG beginner's plan and a look long at my plan. Then I sat down with Nola (SNAP gym owner and certified personal trainer - thank you Nola!!) and we went over the LG beginner plan together and it is a great and safe plan for my back with a few edits and modifications. My own plan would require way, way, way more modifying than the LG one would and since I love that plan anyway, that is what I'm returning too!


The changes we're making to the plan are specifically being made to protect my back and keep it safe. We are switching out 4 exercises and modifying 3 exercises until my back and core are stronger and I can do the regular exercises again...

Switching out:
Deadlifts will be replaced with the bench prone row
Russian twists will be replaced with the standing cable oblique twist
Stiff-legged deadlifts will be replaced with a hamstring curl (not sure what kind yet but not the machine since that's already included)
Back squat will be replaced with a one-legged squat

Modifying:
Lat pulldown will be modified to using a lighter weight
Leg press machine will be modified to using a lighter weight
Ball hyperextensions will be just a ball extension

Everything else will be modified as needed as I go through the workouts. It takes 4 weeks to get through the beginners workout and I'm hoping that those 4 weeks will be enough time to get my back and core stronger so that I can go into Phase 1 without having to change a lot of the exercises.

I'm planning on starting tomorrow as my back is feeling better after putting heat on it yesterday and giving it a break.

I also want to add a few specific back stretches to my short post-workout stretch so I'll work on that today!

Monday, June 25, 2018

Monday, June 25th Workout - Gym Push Day A - Chest, Shoulders & Triceps Plus Cardio & Stretch

I finally made it back to the gym and I loved it!

I went ahead with doing my own workout but rearranged so that all the main muscle groups are worked together, as in all chest exercises first, then all shoulders and then all triceps and it made a huge difference in how hard my muscles were pushed!

I think going with my own plan was the best choice and I can't wait to go back for Pull Day A tomorrow!

I'm also using MyZone as my official tracker now instead of the Fitbit because it's supposed to be more accurate since it's a heart rate belt and monitor but I'm still using the Fitbit to track the workout times and distance of the workouts since the MyZone puts everything into one workout when your info is uploaded and counts all the time your belt is on. So today's MyZone info shows an extra 10 minutes of exercise because it counts the time from when you put your belt on until it comes off, so all the minutes in between workouts are included (I hope that made sense).

So, basically, while today's direct workout time was an hour and 40 minutes, the MyZone shows a workout time of an hour and 50 minutes but I can live with that lol.

Gym Push Day A - Chest, Shoulders & Triceps Plus Cardio & Stretch: 1 hours, 40 Minutes Total Time

Warm-Up: 10 Minutes

Treadmill - incline: 0 , speed 3.3-3.4, distance: 0.46 miles

Chest, Shoulders & Triceps: 1 hour:

Seated Chest Press Machine - Wide Grip - 3 sets x 15 reps: 2 x 30 lbs, 1 x 25 lbs

Dumbbell Incline Bench Chest Fly - Horizontal Hold - 3 sets x 15 reps: 3 x 10 lbs

Seated Shoulder Press Machine - Palms Facing Forward - 3 sets x 15 reps: 1 x 22.5 lbs, 2 x 20 lbs

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

Alternating Dumbbell Front to Lateral Shoulder Raises - 3 sets x 15 reps: 3 x 5 lbs

Machine Assisted Tricep Dips - Handles Facing In -  3 sets x 15 reps: 3 x 110 lbs

Tricep Extension Machine -  3 sets x 15 reps: 3 x 50 lbs

Side Lying Tricep Press - 3 sets x 15 reps: (body weight)

Cardio - 20 Minutes:

Treadmill Info:
time: 20 minutes, incline: 0, speed 3.4-3.5, distance: 0.92 miles

Full Body Stretch - 10 Minutes

Motivational Monday

Sunday, June 24, 2018

The Past Week of Yoga Challenge Photos!

This past week was a really great one for yoga! I loved my poses and did better on some of the older ones (like today's half moon) than I expected.  I also had one new pose, the monkey (or split) pose, but I modified it to a one-legged or half-monkey because I can't do a full split yet.

I'm planning my own self-created yoga challenge for July but that will be a blog post in and off itself!

Here are the poses in order of doing them:

Day Eighteen June Yoga Challenge - Pigeon Pose  

Day Nineteen June Yoga Challenge - Extended Side Angle Pose 

Day Twenty June Yoga Challenge - Revolved Chair Pose 

Day Twenty-one June Yoga Challenge - Knees to Chest Pose 

Day Twenty-two June Yoga Challenge - Monkey Pose (modified to one leg)

Day Twenty-three June Yoga Challenge - Eagle Pose 

Day Twenty-four June Yoga Challenge - Half Mood Pose (modified with yoga blocks)

Saturday, June 23, 2018

My NASM Personal Trainer Journey - Week Seven

Welcome back for part nine of my of my weekly blog posts on my journey to becoming a personal trainer. Today I'm going to talk about Week Seven and how it's been going.


You guys remember how I talked about Week 6 being the toughest week so far? Bwahahahahahaha... I take it back... I take all back!!

Week 7 was the week from hell. It was as if the previous six weeks were a warm-up for the mental workout that was week 7 and now I'm just begging for the cool-down so I can breathe again! (see what I did there?? lol)

Anyway, Week 7 was the down and dirty of exercise science: anatomy, the nervous system, the skeletal system, the endocrine system, the cardiovascular system, the muscular system, the structures of the hear and how it works (still working on that one), the respiratory system, energy and how the body runs and all of human movement science (plus tons more) and good, old Appendix D which are the muscles and their actions that we need to"be familiar with."

The study guide alone took me an insane amount of time but it was worth it because I learned a lot!
This isn't to say that it wasn't fascinating and educational and I can see why it was all put together into one module but I still wish it was somewhat split to make learning it go better.

This was the module where I really utilized the Poke-A-Muscle game (and finally beat it!!), where I really focused on the anatomy apps I got and where I used my body constantly to see how things moved based on how they were explained in the text and videos.

It was exhausting but satisfying in the end but even though, officially, the module is done and I passed the quizzes (all but the first anyway), I still need to go over it a huge amount of times before I'm ready for the exam because there's just so much to learn!

Doing the discussion question actually helped a lot since we had to explain a lot of muscle movements but this was the discussion question I had the hardest time with. It was like I knew and understood what I wanted to say about the exercises we had to do examples of and it made sense in my head and when I tried to explain it out loud but no matter how I would try to write it, it made no sense at all.

I finally gave up after 5 or 6 hours of working on it and just turned it in knowing I wouldn't get all 4 points for it this time but hoping for 3 which is acceptable to me (and which I got) but my brain was so fried by the end of it that I pretty much gave up caring!

I do feel a lot more confident in my knowledge now but I still need to read, reread, watch videos and study to be anywhere near ready for the CPT exam and I'm currently working on the next module which is five chapters but they're the last five chapters and they are a lot easier for me than this past week was!

I'm actually going to get back to work on that but, although this week was very tough, it was great in terms of knowledge!

40 days to go until exam day!

Thursday, June 21, 2018

Thursday Weigh-In - June 21st - Week Twenty-One Strict Keto

Thursday Weigh-In - June 21st:             
06/21/2018:                             +3.6 pounds
Lost Since 01/29/18 Restart  -10.6 pounds
Total lost Since 06/29/15:      -68.6 pounds
Current Weight:                     161.4 pounds
Days Cheat-Free:                      144 days

Well, this week has sucked weight-wise, health-wise and gym-wise but it's slowly getting back to what it should be so that's something.

I'm not going to obsesses about this weight gain or let it ruin my week. I know I'm back on track with food, keto and macros and the scale is already starting to move down so I know I'll back in the 150's in no time.

My plan is to get back to the gym by Saturday and I'm still figuring out what plan to use and how to rearrange (if at all) it if I go with my own plan. I'll blog more on that one I make a decision. My back is still acting up now and again but that can probably be attributed to all the the I'm spending sitting and studying this week (which is a huge, huge amount) so I'll keep putting heat on it and see what happens.

As for everything else, I already blogged out all my eating and workout plan changes on Tuesday so there's not much more to say.

Just hoping that next week brings a loss on the scale, no more headaches, no more back pain and a return to the gym. That about covers it.

Tuesday, June 19, 2018

Updates and Some Plan Changes (Food and Exercise)


So, this still hasn't been the best week. I still haven't gotten back to the gym, the scale is climbing up higher and higher and I feel like I'm drowning in school work so here's a breakdown of things to make this post easier to write up...

1) On Saturday I pulled/pinched something in one of the bad spots in my back by doing absolutely nothing. I did spend almost all of Friday and 90% of Saturday sitting and working on the study guide for ONE chapter. One. It ended up being 75 pages long and there were still 3 more chapters to go so you can see why I feel like I'm drowning but, back to my back.

Anyway, something got pulled and I've been putting heat it on and off since then to try and make it better. It's helping and it's getting there but I've been babying it because I know I have to have it in a good place to hit the gym again.

2) And, speaking of the gym, due to the back issue I've decided to either go back to the optional beginner phase of the LG workout or to switch back my own workout. The beginner phase may not be as challenging as Phase 1 that I felt I was ready for but it's safer on my back to go back to it and it takes less time than Phase 1 and time is something I desperately need for studying right now. Plus, if I don't feel challenged enough I can always make the workouts more difficult by using heavier weights or taking shorter rest time between sets.

Or I'll go back to my own because I can modify and follow that much easier than I can with a workout I didn't create. I'll figure it out as I go but I think I'm fine as long as I'm doing something.

3) And... moving on to the plan that works for me, it's time to return to strict keto. These past 10 days or so I've gotten lazy. As soon as I made the decision to stop weighing myself as often, to up my protein and to stop trying to lose weight, things spiraled out of hand.

I have NOT cheated (although I've been much more tempted) but I also barely tracked and definitely overate and the scale (and how I feel physically) is showing it. I've spent some time going over how I want to do things and reconfiguring my macros again so it's time to get back to being serious about this.

It's not even just for the weight either. I've had a nonstop headache since I started the new macros, then my back went out and I've felt cruddy in general. This happens every single time I really up my protein whether it be with real food or protein powder so maybe my body just can't handle that much protein right now?

Anyway, the updated plan is I'm going back to my macros from when I felt great and was steadily losing weight: 30's-40's net grams and under of carbs, between 70's and 80 's for grams of protein, and around 86 grams of fat.

My macro range for protein is 63 grams minimum to 102 grams maximum with 82 grams being the suggested amount and my fat range is anywhere from 30 minimum to 115 maximum but in the 80's seems to be my sweet spot. Once again, carbs are the limit, protein is the goal and fat is the lever.

These are the macros where my head doesn't hurt, where I feel amazing and where I have tons of energy. If the scale moves down then yay, if it doesn't than so be it as I'm still trying to pay less attention to it but I want to feel good again and I don't want to scale shooting up the way it has.

Also, no more protein powder at all (it just makes me bloated and leaves me feeling sick even with the digestive enzymes) and I'm working on removing the protein bars and shakes except in cases of "emergency." My plan is veggies and protein from seafood and meat and switching to as much unprocessed food as possible.

I think that covers the general plan and updates so now I'm going to get back to studying.

Sunday, June 17, 2018

The Past Week of Yoga Challenge Photos!

This past week was a really good one for yoga! The weather held up for the whole week allowing me to do all the poses outdoors. I only new pose I had was the reverse table top but I did have some old favorites so that was good.

Here are the poses in order of doing them:

Day Eleven June Yoga Challenge - Reverse Table Top Pose  

Day Twelve June Yoga Challenge - Seated Side Bend Pose 

Day Thirteen June Yoga Challenge - Goddess Pose  

Day Fourteen June Yoga Challenge - Half Lord of the Fishes Pose

Day Fifteen June Yoga Challenge - Wide-Legged Forward Bend Pose

Day Sixteen June Yoga Challenge - Low Lunge Pose

Day Seventeen June Yoga Challenge - Bridge Pose