Thursday, May 31, 2018

Thursday Weigh-In - May 31st - Week Eighteen Strict Keto

Thursday Weigh-In - May 31st:                   
05/31/2018:                             -0.2 pounds
Lost Since 01/29/18 Restart  -14.4 pounds
Total lost Since 06/29/15:      -72.4 pounds
Current Weight:                     157.6 pounds
Days Cheat-Free:                      122 days

Another week stuck in this plateau despite changing a lot of things for the better. This makes 5 weeks of being stuck and a loss of 0.2 lbs for all of May which really sucks. The thing that really gets at me is that the scale dipped lower than this number several times this past week but of course today, weigh-in day, it had to go back up to a higher one. I'm starting to get really frustrated with this but I'm going to keep going and working on it.

I did really well with the strict keto this week despite not seeing a good loss. My carbs didn't go over 23 net grams, my fat was in a good place and my protein was in a great place thanks to going back to the Isopure protein shakes instead of the Atkins. I think my mistake last time was mixing the Isopure with the Atkins which is what set off my stomach issues. Now I mix it with unsweetened vanilla almond milk, some heavy whipping cream and a little sugar-free Torani salted caramel syrup. I'm really liking them and I love getting proper protein!

The biggest thing still not going in my favor is the gym. I only managed to make it there one day this week and today and tomorrow are crazy busy so I think my next gym day will be Saturday but I really need to go regularly again. I miss it and I don't just miss the physical results from it, I miss the mental ones so my biggest goal this coming week outside of the food plan is to get back to my regular gym workouts!!

I think that's all I have for now so I'm going to go back to studying since that is about 98% of my life right now.

Monday, May 28, 2018

Changing the Workout Plan

So, after a lot of thought today I've decided to go back to my own workout plan rather than the LG one.

There are several reasons for this decision: one, I really miss the variety in plan, especially the mixture of weight training and pilates movements and having a dedicated abs day. Two, I stuck to my plan for over ten weeks but as soon as I switched to something else I stopped sticking to it nearly as well. Three, I was getting great results and I loved my workouts plus I was doing cardio every day instead of 2-3 times a week and I feel like I need that.

The main reason I left my plan was to spend less time as the gym while I study for the CPT but the LG plan doesn't save me that much time and if I stick with short cardio on top of my strength plan and the shorter stretch I should be okay with time.

While I really like the LG plan, I'm just really itching to get back to my own so that's what I'm going to do.

Plus now that I know how to deadlift and use barbells and the squat rack that's going to be incorporated into my plan. In fact, I have a huge amount of variety built into my exercises just with various ways of doing it, like a chest press can be done with dumbbells, with a barbell, on a stability ball or on a bench, flat or inclined and one or two handed. At this rate I'll never get bored with what I'm doing and I can keep challenging myself as I get stronger!

Tomorrow I'm going to do either cardio or yoga and then start up with Push Day A on my plan on Wednesday since today was a chest and triceps days and that's more than half of my Push Day workout.

The Past Week of Yoga Challenge Photos Up to Sunday!

Yes, I'm behind on posting these again :/ I'm still loving doing the yoga challenges and will definitely be starting a new one in June.

Here are last week's yoga poses in order of doing them:

Day Twenty-One May Yoga Challenge - Seated Forward Bend/Fold Pose

Day Twenty-Two May Yoga Challenge - Pigeon Pose 

Day Twenty-Three May Yoga Challenge - Revolved Chair Pose  

Day Twenty-Four May Yoga Challenge - Upward-Facing Dog Pose

Day Twenty-Five May Yoga Challenge - Dolphin Plank Pose 

Day Twenty-Six May Yoga Challenge - Bow Pose 

Day Twenty-Seven May Yoga Challenge - Extended Triangle Pose

Monday, May 28th Workout - Lauren Gleisberg Gym 1.0 Workout - Optional Beginner Phase: Week 1A: Chest + Triceps + Abs Plus Stretch

I'm finally back to the gym and I love it!

I restarted the Lauren Gleisberg Gym Plan with the beginner phase again starting with Week 1A, Day 1 because I missed nearly two weeks of working out. I'm also restarting my working out weekly count at Week One because it's easier this way and I am absolutely going to go regularly again.

I did have to lower my weight amounts on nearly everything but I was expecting that and I also paid a lot more attention to my form to make sure I had it right! I'd rather use great form and lighter weights than jump up to heavier weights but sacrifice my form for it.

Like before I can't share the details of the full workout but it was a good one and I'm really looking forward to Back and Biceps tomorrow!

Lauren Gleisberg Gym 1.0 Workout - Optional Beginner Phase: Week 1A: Chest + Triceps + Abs Plus Stretch 1 hours, 3 Minutes Total Time

Chest + Triceps + Abs: 51 Minutes

- including basic warm up (with heavy ropes)

Full Body Basic Stretch - 12 Minutes

Saturday, May 26, 2018

My NASM Personal Trainer Journey - Week Three

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

Week three honestly wasn't as hard as week two. It was still difficult and time consuming (my discussion question alone took me over three hours to write and edit) but there were less muscles to memorize and it focused more of various exercises for flexibility, cardio and core training.

The biggest amount of muscles to worry about was in the core section where we have to learn all the muscles of the core. I'm still working on that part but I did mnemonics for it the way I did for the assessments and it's helping but just the mnemonics aren't enough any more. They were a good start but I still need to learn and understand all the muscles and their functions, not just have a basic idea of what they are.

I ordered a laminated poster pf the muscles of the human body and hung it up on the wall where some of my motivational workout posters used to hang so I can see it from where I sit and study and that's been really helpful!

And just like with the assessments, I found images of the different core muscles and split them up into the three sections I need to know in my study guide so I can see all the muscles of each section on a separate page.

The other thing I did this week was go through every quiz I've already taken (and am still taking), review every question and answer and add whatever I don't know yet, have questions on or am getting wrong as notes in my study guide. It's a lot of extra work but it'll be worth it in the end so that everything I need to know is right in one guide at my fingertips!

I can honestly say I'm glad I did my research and had some idea of what I was getting into before just jumping into it because it's taking up almost all of my time. 90% of my day is spent working on this program but I was expecting that so I'm good with it.

The biggest thing I need to get done outside of studying and reading and doing quizzes and discussion questions and more studying and reading over and over and over again is get back to the gym already!

What's the point in learning to be a personal trainer if I'm not working out? I WILL be back on Monday no matter what and I'm ready to get going with that. Plus I can watch NASM videos on my phone while I do cardio lol.

I now have 68 days until my exam so I'm going to get back to my study guide. I've finished all the Module 3 assignments (and did really well on them) and have started work on Module 4 which seems pretty close to what Module 3 was, but I'm also still processing the info from the previous modules so there's still a lot to learn, old and new information alike!

Next week is the mid-term and I'm actually looking forward to it because it'll give me a week off from working on the next section of my study guide!

So... back to studying I go!

Thursday, May 24, 2018

Thursday Weigh-In - May 24th - Week Seventeen Strict Keto

Thursday Weigh-In - May 24th:                   
05/24/2018:                             +0.2 pounds
Lost Since 01/29/18 Restart  -14.2 pounds
Total lost Since 06/29/15:      -72.2 pounds
Current Weight:                     157.8 pounds
Days Cheat-Free:                       116 days

Another week with no loss and with an actual tiny gain this time. I'm not too concerned about the gain, especially since I didn't track all weekend long, but this plateau is getting a little old and I feel like I need to shake things up.

So what are my options? Well, I can keep doing what I have been doing and wait it out or I can pick some concrete things to change and see what happens. I'm going to go with changing things up.

I've decided to go back to more strict keto and to keep it under 30 net grams of carbs a day. The last 6 weeks or so I've had more over 30 net than under days and the weight loss has stalled so let's knock it back down to under 30 and see what happens.

My food goals are basically to focus on protein, veggies, berries and fat, stick with no cheating and just get more strict. I also want to make sure I'm back to the Intermittent Fasting every day (no eating between 5 pm and 8:30 am) because that's become less of a focus lately as well. All of this might work or it might not work but there's only one way to find out.

I'm also finally getting back to my regular gym routine as of tomorrow (dealing with major car repairs for most of the today) so that will also help kick things into gear. It's been two weeks since I've worked out regularly and I really miss it!

I'm going to start my workout weekly count over again since there was such a big gap of time off but keep the old amount of weeks in mind when looking over my progress (I stopped at the start of week 12).

I think that basically covers it for this week. Now to go and study some more!

Monday, May 21, 2018

My NASM Personal Trainer Journey - Week Two

Welcome back for part four of my of my weekly blog posts on my journey to becoming a personal trainer. Today I'm going to talk about Week Two and how I am handling the reading and assignments step by step.

Week two was a lot harder and more time consuming than Week One. I think a huge part of this had to do with how many muscles we had to know, understand and memorize and the fact that we haven't done the anatomy chapter yet which, to me, makes no sense at all. Shouldn't the anatomy chapter come first so we at least have some knowledge of muscles before we start studying the way they are affected?

Anyway, this is how we're doing it so I made it work but I can honestly say that my homemade study guide is over 65 pages for this one chapter and it took me 3-4 days to completely put together. Luckily, I retain the info as I work on the study guide so it was a really good way to go over the important things several times.

Week two was all about assessments and understanding overactive and underactive muscles (and what to do with them). It was a huge amount of information to take in but it did start sinking in by the end of the week to the point where I was able to do actual assessments on my friends and family and not even need to look at my notes by the end of them.

The other thing was helped me immensely was making mnemonics out of the underactive and overactive muscles for each compensation in the kinetic chain. Being able to memorize a sentence that meant something to me and then connect to the names of the muscles from there has helped me so much more than I ever thought it could!

I know it'll still take me many more weeks to actually fully memorize and understand everything I need to know from this chapter but I am definitely on the right track!

So here is how I'm handling all of this information in an order that works for me.

First, I read the chapter or chapters (week one had 2 chapters, week two had 1 and week 3 has 3 chapters so it varies) and mark everything that seems important with a highlighter, including vocabulary words.

Next, I start putting together my homemade study guide from the important things in that chapter, what the instructors tell us to focus on and what the other study guides that I use recommend.

After that, I watch the module videos, then print the video transcripts and add them to my study guide.

Next I go through the module flashcards and the Quizlet flashcards that I have bookmarked for NASM by the chapter I'm studying and add anything from there to the study guide that I don't already have.

I then do the module activities (whatever they may be) and add any info from them that seems important into the guide as well.

After that I sit down to actually edit my study guide. I read through it organizing as I go, delete anything that repeats, making sure to highlight (with different colors right on my online document) everything that I absolutely have to know (including the video transcripts), make sure everything is spelled correctly and is in order and basically edit the whole document.

One of the things that I added to the Module 2 study guide document was actual images of each of the muscles that we had to know for every compensation because that was I can just open my study guide and be able to look right at them. That's one of the reason the study guide is 65 pages long!

Once I'm satisfied with the study guide for that module, I finally print it and add it to the binder that has the physical study guide and I can mark that and add notes to it if it needs it.

Once all of that is done, I go back and repeat the videos, flashcards, activities, etc until I feel ready for the module quiz. I usually take that by Friday afternoon/evening (the modules officially start on Mondays) and I retake it time and time again because only your highest grade counts and new questions come up each time I retake it.

I also spend several hours on the weekly discussion questions to make sure I cover how it's supposed to be done according to the instructors and make sure I'm not missing anything important. For example, this week we had to do assessments on two people, write down our findings and then write up an assessment "report" about one of those people as if we were speaking with the client. By the end of the weekend I ended up assessing more like seven people thanks to my awesome friends and that really helped cement the info my head!

So, yes, it's a huge amount of work and a huge amount of things to learn but for the most part I'm loving it!

That covers Week Two so I'm going to wrap this up and get back to my work on Week Three which I will write about over the upcoming weekend!

Today's Personal Training Session and The Past Week of Yoga Challenge Photos Up to Sunday!

I had an amazing weekend with friends, stayed on plan, didn't track anything but in my head and didn't gain any weight... woohoo!

I am SO happy to be back to the gym though and I had a great training session today to learn some specific exercises from the LG workout plan that I didn't know how to do yet.

I was really surprised and happy to see how much more my body could do that I wasn't sure it would be able to, like have the correct form on the deadlift and squats, actually be able to do bench tricep dips and the hanging leg raises! I always forget how much stronger and more capable I am now and it feels amazing!

These are the exercises we focused on that I practiced and learned how to do correctly:
-Deadlifts (Barbell)
-Stiff Leg Deadlifts (Barbell)
-Tricep Dips (Bench)
-Glute Bridges (Barbell) on bench
-Squats (Barbell) – difference between front and back squats
-Good Mornings
-Hanging Leg Raises
-Rope Crunches (Cable)
-Upright Rows (Barbell)

I now feel much more capable of fully following the LG plan and getting a fantastic workout with correct form and I'm very excited that I can finally deadlift, load a barbell and use the squat rack and smith machine!

Tomorrow I'll do cardio since I did a full body practice session today and then Wednesday I should be able to restart the LG plan from week one!

And since I couldn't get online on my laptop all weekend, here are last week's yoga poses in order of doing them:

Day Fourteen May Yoga Challenge - Upward Plank Pose

Day Fifteen May Yoga Challenge - Lord of the Dance Pose

Day Sixteen May Yoga Challenge - Child's Pose

Day Seventeen May Yoga Challenge - Modified Camel Pose

Day Eighteen May Yoga Challenge - Cow Face Pose

Day Nineteen May Yoga Challenge - Fish Pose

Day Twenty May Yoga Challenge - Goddess Pose

Motivational Monday

Thursday, May 17, 2018

Thursday Weigh-In - May 17th - Week Sixteen Strict Keto

Thursday Weigh-In - May 17th:                     
05/17/2018:                             -0.0 pounds
Lost Since 01/29/18 Restart  -14.4 pounds
Total lost Since 06/29/15:      -72.4 pounds
Current Weight:                     157.6 pounds
Days Cheat-Free:                       109 days

Well, looks like I may have hit an official plateau with my weight loss since I lost nothing this past week and all of 0.2 lbs in the last three weeks.

It's normal and it was bound to happen sooner or later so I'm not even upset about it right now plus I haven't worked out since last Saturday and I won't be in the gym again until Monday since I'll be away from home this weekend and that's probably affecting things as well.

I think one of the reasons I'm not upset about it is because I've done great with my food choices for most of this week so I know that's not it. There have been no extra little (or big) sips, licks or bites since Sunday and everything has been planned, weighed and measured.

I made the changes I felt would be beneficial to my body and the weight loss will kick in once again at some point int time, possibly when I start working out again and if not, then I'll be happy with lowering my body fat and losing more inches.

I still have a lot of progress to make but I'm seeing how much I've already made and I've come really far, so this isn't a setback, it's just a plateau and those happen.

Other than that all I've done this week is study, study and study some more. This has been a really information-intensive chapter and I finally feel like I'm starting to retain and understand this stuff!

Tomorrow I head out to spend a weekend with good friends (some of whom I haven't seen in almost two years) and despite the promised crappy weather, we're going to have a great time! My food for the weekend is more or less planned so I don't have to worry too much about it and I plan to stay on track there the same way I do at home.

And now, back to studying!

Tuesday, May 15, 2018

This Coming Week...

That's pretty much it in a nutshell. If I'm not sleeping or working I'm studying or working on my visual study guide (I'm a visual learner and it takes days to put a study guide together that works for me) but I'm learning things as I go so it ends up being worth it in the end.

This week is a really off week in many regards: not only is this an insanely large amount of info for this week's chapter that has tons of things I need to memorize, learn and understand including the locations of many muscles and how they are affected by different ways of moving and standing, but I'm heading out for a weekend with good friends on Friday morning which means I work Thursday and I still need to find time for appointments, groceries and everything else I do over the regular week plus all the assignment... so it's going to be a long week.

The biggest thing on hold right now is the gym and only for this week. I hate to do it but this is the easiest way to make everything but working out fit (and I'm still doing some yoga so that's something).

I'll be back from my weekend trip on Sunday evening and then Monday I'm meeting with a trainer at the gym to learn everything I don't know how to do that I need to know for my LG workouts. So that will be a full-body workout day, then the next day can be yoga and cardio and then I'm going to restart the LG gym workout from Day 1 because I haven't even finished week one yet and I don't want to pick it up in the middle after not working out for a week or so. It makes sense in my head so that's what I'm going with.

I'm enjoying what I'm learning but I'm not used to being this immersed in something that's mostly new to me. I'm tired but I did finally finish the study guide for this week's chapter (it's about three times as long as the study guide for last week :O) but it needs to be with all this info.

I just need to keep working away at it and I'm sure it'll eventually stick like it did last week. I also need to run assessments on two people this week (plus practicing on my friends this weekend lol) but I think my official assessment people are Charles and Dmitri.

So, that's what my week is looking like. Hopefully it all comes together to make this weekend more fun and less study, study, study, although my study guide and text book will be coming with me lol.

Sunday, May 13, 2018

The Past Week of Yoga Challenge Photos - Posted on Sunday's From Here On Out

I decided that since I do my NASM program posts on Saturdays (or at least I have for the last two weeks) that I'm going to move my weekly yoga post to Sundays and see what happens with it.

I have really been enjoying the May yoga challenge so far because there are so many new to me poses in it and it's always fun (or almost always lol) to figure out a new pose!

Here they are with in order of doing them:

Day Seven May Yoga Challenge - Cobra Pose

Day Eight May Yoga Challenge - Standing Backbend Pose 

Day Nine May Yoga Challenge - Revolved Head-to-Knee Pose

Day Ten May Yoga Challenge - Warrior II Pose (in both directions)

Day Eleven May Yoga Challenge - Reverse Warrior Pose 

Day Twelve May Yoga Challenge - Bridge Pose

Day Thirteen May Yoga Challenge - Dolphin Pose

Saturday, May 12, 2018

Saturday, May 12th Workout - Lauren Gleisberg Gym 1.0 Workout - Optional Beginner Phase: Week 1A: Shoulders + Abs + Cardio Plus Stretch

Great workout today and it really helped me get some serious aggression out of my system! Also, just the three ab exercises I did today worked my abs harder than the eight I was doing on my own ab days so I really think this is the right workout for me right now!

It was also a "short" cardio day with a moderate level pace and I went with Arc Trainer and really made myself work hard for the entire amount of time!

Tomorrow I have leg day!

Lauren Gleisberg Gym 1.0 Workout - Optional Beginner Phase: Week 1A: Shoulders + Abs + Cardio Plus Stretch: 1 hours, 15 Minutes Total Time

Shoulders + Abs: 45 Minutes

- including basic warm up (with heavy ropes)

Arc Trainer info:
time: 20 minutes, Resistance Level 16, incline 6, distance: 0.83 miles, steps: 2,033

Full Body Basic Stretch - 10 Minutes

My NASM Personal Trainer Journey - Week One

Welcome back for part three of my of my weekly blog posts on my journey to becoming a personal trainer. Today I'm going to talk Week One and surviving it lol.

As you guys know from reading my blog, Week One started out very badly for me on meds that my body and mind could not handle so the first few days were spent obsessing over how overwhelming and impossible everything seemed. Once those meds were out of my system I was able to focus and really get somewhere!

Week One introduced me to the basic introduction of the NASM rational for integrated training and to resistance training concepts (Chapters 1 and 13). There was a lot to take in and a lot to memorize, especially many vocabulary words that were completely foreign to me. It took me reading the chapters twice and watching the module one videos they offered (and reading the video transcripts as well) several times before it finally started to make sense to me.

I also went through the four study guides I had paragraph by paragraph for each of the chapters I had to focus on. At first I started by making tons of flashcards for everything that seemed important but it massively cramped my hand, took up a ton of time and I felt that I was just running in circles around all this information.

It then occurred to me that I can combine what I learned in the book, the videos, the study guides and all the other readings into my own study guide document instead of making tons of flashcards, then print it, organize it in a binder and basically just create my own guide with everything I felt I needed to know and that has been working wonderfully since I started it!

Yes, it takes me several days to go through all the information (several times) and slowly put my own guide together step by step and important concept by important concept but it also helps cement that knowledge in my brain because I'm constantly going over it as I copy, paste and organize and it's pretty much like going through all the info time and time again. And once it's all put together I have a great document that has everything important in it that I can study from directly.

The other things we did this week were introductions on the message boards for our particular class, doing the module assignments (one for each chapter), answering the module discussion question, practicing with the flashcards and taking the module quizzes once I was ready.

What I discovered with the quizzes that the questions on those (and they will be like this on that massive test I have to take) are completely differently phrased than they are in the study materials so that threw me off just a little.

For example, the study material might define what the different stages of the exercise model are while the quiz may ask something like... if you have a person in this stage of the model, which exercise should they be doing? It then gives you the 4 choices (it's a multiple choice quiz).  So you can't just retain what you're learning, you have to understand it and be able to use it which I actually love! It makes me think like a trainer should think in order to be able to give the correct answer.

I also discovered that the quizzes have all sorts of varieties of questions that are randomly picked so the questions you get vary on each quiz. So far I've taken 4 of them (they count your highest grade and so far I've gotten one 80%, two 90%'s and one 95%) and I'm still getting tons of new questions on every quiz. I actually like this a lot too because some of these quiz questions really make me stop and think and I like that way more than just memorizing everything (which I'm not great with).

This week I also signed up for my personal trainer workshop. You're supposed to do it AFTER you get your certification and mine is schedule for 2 weeks after my exam. I would have scheduled it further out but there is only one workshop being offered in Massachusetts until November and then next closest location is NYC so I decided to grab the Mass one and hope for the best.

The way I look at it, I'll either have passed my exam and can enjoy the workshop as a certified trainer or I will have not passed and this workshop will just help cement all the info I need to know and let me experience it hands on so when I retake the exam, I'll have a leg up on it. Win/Win either way!

I think that pretty much covers Week One. I've already moved on to the next module (outside of repeating quizzes) because it has way more to learn and retain but I feel like I really know this info and am more than ready to move on to the next which I will post about next week!

Friday, May 11, 2018

Friday, May 11th Workout - Lauren Gleisberg Gym 1.0 Workout - Optional Beginner Phase: Week 1A: HIIT Cardio Plus Stretch

I'm shocked at how well today's workout went lol. I don't normally do HIIT cardio on the treadmill and I've never upped the treadmill to speed 3.8 before or an incline of 5 and I never would have done it if it didn't tell me to on the plan but my rule is, you chose to do this plan so you do it and don't make exceptions unless you absolutely have to (like with the deadlift).

I was so surprised that I was able to do it and to even up the speed a little over the suggested amounts and I actually felt really good! I guess my body can do way more than I give it credit for so this will be a great plan for me to actually progress and learn to trust myself!

Tomorrow I have shoulders, abs and some short cardio!

Lauren Gleisberg Gym 1.0 Workout - Optional Beginner Phase: Week 1A: HIIT Cardio Plus Stretch: 1 hours, 12 Minutes Total Time

HIIT Cardio on Treadmill: 60 Minutes
5 Minute Warm-up

3 Minutes Walking - 3.1-3.2 speed
1 Minute Speed Walking - 3.7-3.8 speed
2 Minutes Incline Walking - 3.2 speed, 5 incline
1 Minute Slow Walking - 2.8 speed
3 Minutes Walking - 3.1-3.2 speed
(repeat 5 times)

5 Minute Cool-down

Treadmill Fitbit info:
time: 60 minutes, distance: 2.68 miles, steps: 6,603

Full Body Basic Stretch - 12 Minutes

Thursday, May 10, 2018

Thursday, May 10th Workout - Lauren Gleisberg Gym 1.0 Workout - Optional Beginner Phase: Week 1A: Back + Biceps Plus Stretch

Today's workout went really well. I did have to replace the barbell deadlift with dumbbell bent over rows because I can't do the deadlift correctly yet but I have an hour long training session with a trainer next Thursday and we'll go through everything I don't know how to do or use and learn how to do it!

I also used a barbell today for the first time ever today! Granted it had no plates on it but it was a 30 lb barbell for my bicep curls and it felt great!!

Tomorrow is a long HIIT cardio day so that will be interesting!

Lauren Gleisberg Gym 1.0 Workout - Optional Beginner Phase: Week 1A: Back + Biceps Plus Stretch 1 hours, 4 Minutes Total Time

Back + Biceps: 52 Minutes

- including basic warm up (with heavy ropes)

Full Body Basic Stretch - 12 Minutes

Thursday Weigh-In - May 10th - Week Fifteen Strict Keto and Some Thoughts on Food Choices

Thursday Weigh-In - May 10th:                     
05/10/2018:                             -0.2 pounds
Lost Since 01/29/18 Restart  -14.4 pounds
Total lost Since 06/29/15:      -72.4 pounds
Current Weight:                     157.6 pounds
Days Cheat-Free:                       102 days

Well, it's a loss even though it's a tiny one and, frankly, I'm not too worried about it right now. The scale might be more or less stuck but I did fit into size 6 Capri's and shorts this past weekend when I bought some summer clothes and since they're the same brand and style as my jeans, this means I can order size six jeans and wear them (the store didn't have the size I needed in a "short").

So, with that and the fact that my wedding ring is so loose that it almost fell off my finger yesterday, I'm not going to obsess about the scale at this time.

Now, that's not to say that certain changes can't be made to get things moving in the right direction again. I meant to talk about all this stuff on my last weigh-in day but my new meds, starting my course and other stuff really threw me off and I just kind of spaced on it but this is what I've been meaning to post about for the last two weeks:

Basically, I think it's time to get serious about my food choices again and stop taking little bites here and there just because my thinking is, "oh, I went to the gym so I can have more food... nom, nom, nom." and "Oh, a tiny sip of Charles' Maple Liquor won't hurt." Do you guys know how sweet that stuff is? It tastes amazing and I don't even normally like any alcohol!

And, "Oh, I'll eat some keto muffins, 2 protein bars and a protein shake today." Ugh! What am I doing to myself? Yes, I'm still not cheating but there's no healthy stuff in almost any of that!

And, yes, I can have SOME more food but it can't just be bites of keto stuff when I feel like it. EVERYTHING has to go back to being measured and weighed and I need to get serious with this again and focus more on food quality over quantity and what's the easiest thing to grab especially as I'm at the gym for an hour less a day now so I need to rethink my caloric amount again since I was burning way, way more calories when I was doing two hours at the gym versus one hour.

This is also not so I can lose crazy amount of weight. I think I'm a lot closer to my final goal that it appears because I honestly don't think I have another 28 lbs to lose but I DO still have something to lose (especially around my midsection), maybe another ten pounds, and I want to really focus on healthy versus fast and easy.

So I'm rededicating myself to weighing and measuring everything that goes in my mouth and actually eating some "real" food! Anyone want to join me?

Wednesday, May 9, 2018

Wednesday, May 9th Workout - Lauren Gleisberg Gym 1.0 Workout - Optional Beginner Phase: Week 1A: Chest + Triceps + Abs Plus Stretch

This week start my 12th week working out: 1.5 weeks on the Lauren Gleisberg Home Plan, then 10 weeks on my own plan and now on to the Lauren Gleisberg Gym Plan!

I started with her beginner phase despite the fact that I'm not a beginner because I knew I would be lifting heavier than if I were just starting out fresh and I wanted a solid foundation on things I mostly know how to do before I reach the things I don't know how to do (smith machine, barbells, deadlifts, etc). I also hired a trainer for an hour to hopefully walk me through learning how to do those things plus whatever else sounds good to him.

So even though today was a "beginners" workout, it sure didn't feel like one! My triceps are jello and I absolutely love it and I saved an hour of time by not doing cardio today and switching from my 30-minute yoga stretch routine to a basic 12 minute stretch. I'll just have to do the yoga one several times a week when I have time because when I'm not working, sleeping or eating, I'm studying and learning and that's pretty much going to be my life until I take this exam in August.

Anyway, like before I can't share the details on the full workout but it was a really good one, today was Chest, Triceps and Abs and I'm really looking forward to Back and Biceps tomorrow!

Lauren Gleisberg Gym 1.0 Workout - Optional Beginner Phase: Week 1A: Chest + Triceps + Abs Plus Stretch 1 hours, 7 Minutes Total Time

Chest + Triceps + Abs: 55 Minutes

- including basic warm up (with heavy ropes)

Full Body Basic Stretch - 12 Minutes

Tuesday, May 8, 2018

100 Days of Cheat Free Keto!! (and psych med update after yesterday's post)

Woooo!! I finally hit 100 days cheat free and I feel amazing!! My weight loss may have slowed down but I look and feel better than I ever have before!

Now to keep going and shoot for 125 days. I have to get to day 200 to beat my last record but we'll see what happens with that even though I have no plans to cheat at all (I definitely have the desire but not a plan lol).

So, on to the psych med thing after yesterday's post which may have left a few people worried about me :/

I called my pdoc to stop the meds because I just couldn't function on them (I fell apart even more after I posted... it was, literally, crazy. I wasn't even me anymore, or at least I didn't feel like me!)

Anyway, when I didn't hear back from him (I had left a message so sometimes it takes them a bit to get back to me and it's not like I said it was an emergency or anything) I made the executive decision to stop the medication, especially since once it wore off around 4-ish yesterday, my brain actually started working correctly and things started to make sense again.

And I'm happy to say that today I am me again. I can drive without an issue, I can think, I can focus, I can study (that's going really well now and I'm sllowly putting together my own study guide for every chapter (as I go) out of the several study guides I currently have).

I'm not crying at the drop of a hat, I'm no longer wanting to binge, my horrible headache and back pain went away by this afternoon and I just feel normal again so I won't be trying this medication again any time soon. Either I can stay hypomanic or we can figure something else out but whoever it was that I was on this med was not someone who could get anything accomplished or even simply function.

Normally I would NOT stop a psych med without a doctor's approval (and please don't do this at home) but since I'd only been on it for several days and I was having such a bad reaction I think it was warranted.

Tomorrow I head to work with my study guide (in case I get some free time) and a clear mind and then finally back to the gym!! I can't wait to get there again and start the new workout plan I talked about yesterday!

Also, here's my 100-day no cheating tank top reward and my hair is NOT fluorescent neon orange/red lol, it just looks that way in this pic due to sun and lighting!

Monday, May 7, 2018

Making Some Big Changes - Psych Meds, Workout Plans, the CPT Program and All Sorts of Fun Stuff - Long

Well, it has been a crazy couple of days and it occurred to me somewhere in that time that I completely forgot to talk about my new psych meds so let's start with those.

For those that don't know, I am Bipolar II with anxiety (and most likely some OCD and stuff thrown in there) and I've been on the same cocktail of meds for quiet a while now with occasional dosage tweaking here and there.

Unfortunately, the last several months (or more) I have been very "up" or as the pros would call it, "hypomanic." Now, I actually like being hypomanic for the most part; I have tons of energy, I'm happy, I run around  getting stuff done and, frankly, I'm still half convinced that it's not hypomania but exercise endorphins, but once more than one person had to tell me they were concerned I decided to bring it up with my pdoc and he agreed with the hypomania.

There are bad parts to it that I was not enjoying, especially my brain feeling like it's running on a nonstop hamster wheel, sleeping less, talking insanely (hahahaha no pun intended) fast and so on. He decided that the last time he lowered one of my mood stabilizers might have been too much and we need to go back up. Easy, right?

Ha! Not so fast! The problem with this particular mood stabilizer is that it affects my sodium levels and causes my hyponatremia which has landed me in the ER more than once now so we can't go back up on it. In fact, he wants to work on getting me off of it altogether so we had to find a new med to replace that one. But it had to not have this particular side effect and it had not conflict with the other meds in the cocktail so eventually he found one.

But the rule with this med (and I have been on it before but not for many, many years and no one remembers if it worked for me or why I went off of it, this was like 3-4 pdocs ago) is that it has to go up very slowly and it's therapeutic effects don't start until you reach at at least 100 mg a day and you don't reach that for 4-6 weeks so, while we introduce the new med, I have to stay on the lower portion of the old med. Still with me?

So I started the new med a few days ago and holy crap... I can NOT function like this. The first night I took it in knocked me out within 15 minutes and I was a zombie until about 4-5 pm the next day. I could barely get my brain to work, I kept forgetting words and what I was doing, I absolutely could not drive, my emotions were going crazy and I had a horrible, horrible headache. Repeat that on day 2 only slightly less awful but with way more emotional stuff like crying and crying over little tiny things and the persistent headache and I'm not happy with this. At all.

I can't function like this and I don't want to try to function like this especially given the fact that I started my personal training program and I feel completely overwhelmed and in over my head and this med is NOT helping and all I can do is cry!

I left a message for my pdoc and hopefully his office will get back to me because I honestly can't be like this. It sucks.

So on to the next topic... my workout plan. Sigh. Now that I have started the CPT program I've come to realize that there is no way I can keep going with 2 hours a day at the gym which is how my program works. I just don't have time for that right now despite how much I love it (hell, it took me almost 4 hours to get through one chapter last night with highlighting, flashcard making and note taking and it wasn't even that hard of a chapter!).

Anyway, I took a quick look through the programs I already have in my document folder and I've decided to give the Lauren Gleisberg Weight Training Plan Gym Program a try. I've talked about her plans before, I loved the home one and it will take a lot less time and planning every day to just follow her program and not have to worry about my own.

Her workouts are the right combo of everything I like to do and everything that will push me really hard so that's what I will be starting with tomorrow. I still want to do my yoga stretch but that's a 30-minute yoga workout so it may not be an everyday thing anymore. We'll see.

I'm also going to hire a personal trainer from the gym for an hour to teach me things like using barbells, the squat rack and how to correctly do deadlifts because, one, they're all part of LG gym program and two, as a future trainer I really need to know how to do that stuff!

Anyway, I'm going to start with the LG Gym plan tomorrow but I won't be able to post my full workouts again because they're not created by me and since it was a paid program (although super affordable) I can't make a list of everything I'm doing but I'll still be making workouts posts like I did when I was using her home program.

So, now we get to the topic of the NASM-CPT program. Honestly, up until I actually started with module one (chapters 1 and 13) I felt like a reasonably smart, well educated person who knew a little here and there about working out. Now I feel like I'm reading this text book in a foreign language and that I'm so in over my head that I don't even know where to start with flashcards and memorizing and learning everything (some of this is possibly from the new med so it's all linked together).

I know I'll figure this out but right now I just feel so... incapable and I hate feeling this way. I love to learn new things, I like studying, I love fitness stuff and I haven't even gotten to the really hard stuff yet (the biology and anatomy portions) so what's my problem????

Anyway, right now I feel super out of my element, super stressed and super exhausted with all sorts of med side effects to make it all just so much more fun.

And all I want to do it binge. It won't happen (I'm only one day away from my 100-day no cheating tank top) but it's all I freaking want to do!

So those are my updates for today. I have a feeling I'm forgetting some really important things I wanted to talk about but I don't know what they were and this post is long enough so I'll end it here and go do some more learning/studying. I have a feeling that's what I'll be doing most of the time for the next 3 months (my CPT exam is officially scheduled for August 2nd!).

Motivational Monday

Sunday, May 6, 2018

The Past Week of Yoga Challenge Photos - One Day Late

Once again I am posting this one day late because, honestly, I was so wrapped up in studying (I started the first module for my personal training course) that I completely spaced on this post. Also I completed the April yoga challenge and began my May yoga challenge within the poses of this post!

Here they are with today's pose included, in order of doing them:

Day Twenty-Nine April Yoga Challenge - Legs-Up-The-Wall Pose

Day Thirty April Yoga Challenge - Corpse Pose

Day One May Yoga Challenge - Lotus Pose (I did Half Lotus because I can't do the full one yet)

Day Two May Yoga Challenge - Cat and Cow Pose

Day Three May Yoga Challenge - Standing Forward Bend/Fold Pose (3 variations)

Day Four May Yoga Challenge - Standing Half Forward Bend/Fold Pose

Day Five May Yoga Challenge - Downward-Facing Dog Pose

Day Six May Yoga Challenge - Plank Pose

Saturday, May 5, 2018

My NASM Personal Trainer Journey - Getting Ready (Long with Many, Many Links)

Welcome back for part two of my of my weekly blog posts on my journey to becoming a personal trainer. Today I'm going to talk about getting ready before the program actually starts.

So, you've chosen a certification program and signed up for it and you are ready to go! What I found out after I signed up was the my actual course would not start until May 8th. I officially signed up on April 22nd but it took me a little bit to look through everything and since I'm following an official guided module, I had to wait for my program session to begin. I missed an earlier session by just a few hours but looking back now, I'm glad I have the extra time to really get prepared.

As I mentioned in my previous post about this, I research the crap out out everything and this was no different. One of the things that I did is google blogs and message boards that talked about doing the program and how to successfully pass the major CPT exam but before I get to those let's talk about what else I did to start preparing.

First, I looked over all the requirements of the program and the things I need to get done. I knew that I had to have my CPR/AED training before I could take the major exam and since I had a good two weeks before my course started I decided to find one in my area ASAP. Luckily for me I came across the perfect one from the Red Cross within 4 days of calling around to find out about it so I did that last Sunday and now it's done and out of the way and I'm certified to try and save your life!

I also knew I would need a lot of things for studying. I got my text book in the mail (it came with the all-inclusive program) and I went ahead and ordered The Human Body Coloring Book from Amazon to go along with it because several blogs and message boards specifically mentioned that book as being very informative and helpful to them for this program and final exam.

I also got all of the basic studying stuff you would need: highlighters, pens for notes and flash cards. I then spent several hours (4 to be exact) looking up blogs of people who have passed the NASM test and are now trainers, bookmarked their suggestions, advice and what to study, downloaded 6 PDF's of things I need, looked up testing locations (SO thrilled that the closest is Rutland! That's less than an hour away and I thought I'd have to go to Boston or Burlington at the least!), downloaded several study/testing and anatomy apps, bookmarked some practice test sites and sent off a list of questions to the person from NASM who's been answering them. I also printed out my syllabus, 3 study guides, all of my student info and basically nearly every PDF they gave me and put them all into a well organized binder so everything it right where I may need it.

Also, if you have questions on anything about your program (I had several) you will get an answer if you go ahead and reach out to customer supports or whatever your particular certification offers for help. I had questions about my future internship, my "Corrective Exercise Specialist" program, where the exam would be and what was the "Fit" Workshop about and where would that fit in.

What I found out was that my gym internship (or externship) will only begin AFTER I pass that massive exam after my course is over and certified and then it'll be for 8 weeks, 10 hours a week and it has to be a NASM-CPT approved gym. They sent me a whole "syllabus" of what I'll be learning and doing for that internship. If they can't find an approved gym within 20 miles of me they'll refund a portion of my money but I NEED a hands on internship so I'm hoping they find one but I know that none of my towns' gyms are approved :(

I don't start the Corrective Exercise Specialty until, once again, I pass the major exam and am certified and then it's another 6-month program that has to be completed in that time and also has an exam but I don't think its nearly as hard as the main exam and it'll count as my continued learning education credits for the next 2 years (I need to get 2 credits or 20 hours of continuing education every 2 years to keep my certification).

I will also need to take a hands-on 8 hour workshop (they recommend taking it after the exam so that I'm already certified and don't have to worry about studying and because, once again,  it'll give me those continuing education credits that I'll need anyway) and they sent me a link to the locations for where those are offered.

All this might seem like a lot of extra work and you don't have to do half of what I did, but I'd rather put in the extra work now and have all this info at my fingertips than have to try and locate it later.

So here is a LONG list of the websites, message boards, YouTube videos, apps and basically everything else that I either bookmarked or downloaded to use in the future to help me with my progress and getting ready/helping me study for the exam. You don't need to read all of these, I just like having tons of info and other's peoples thoughts and experiences:

Message Boards:

How To Be Over prepared for the NASM (or any other discussion on the NASM test but specifically this one because it has a huge amount of info!)

Study Guides (once again, most of these are for the 4th edition and NASM is currently on the 6th edition. Some of these are free but some you have to pay for):

Free 167 Page NASM Study Guide

Fitness Mentors Study Guide

Fitness Mentors 5 Hardest NASM Test Questions

Career Practice Tests - NASM


Mom on the Move - 10-study-tip-to-pass-your-nasm-cpt-exam-on-the-first-try

Joe Canon - How To Pass The NASM Personal Trainer Test


Life in Leggings - NASM & STUDY GUIDES





Redhead on the Run - NASM CPT Exam Study Guide AND Discount!!

The JM Strength Blog - How to Study for the NASM CPT Exam (Certified Personal Trainer)

Youtube Videos and Podcasts:

NASM CPT EXAM || how to pass, tips, tricks, & study tools

NASM CPT Review - How to Pass - Questions & A

New to Lifting things (This entire Youtube Playlist)

Anatomy & Physiology (another playlist)

Other Useful Websites for Learning or Personal Training:

Brookbush Institute-Human Movement Science ($19.99 a month)

Khan Academy - Free Online Courses

Starting a Personal Training Business

Defrancos Training Podcasts

Anatomy Arcade Games

Quizlet (also has app that I downloaded)

Apps I Downloaded (there are many more but these are the ones I chose to go with:

NASM CPT Pocket Prep

NASM Med Test Prep


Friday, May 4, 2018

Friday, May 4th Workout - Gym Push Day D - Chest, Shoulders & Triceps Plus Cardio & Yoga Stretch

I had a great Push Day D workout today! I used a lot of the same machines as in Push Day A, just with different hand positions and holds, and I was able to up my weights on all of them! I also reorganized my yoga stretch a little and I really like how it flows now!

Tomorrow I have Pull Day D and I'll be hitting the gym in the morning so we can go buy summer clothes (all my stuff from last year is too big) in the afternoon!

Gym Push Day D - Chest, Shoulders & Triceps Plus Cardio & Yoga Stretch: 1 hours, 59 Minutes Total Time

Chest, Shoulders & Triceps: 56 Minutes

Basic Warm up (including heavy ropes)

Seated Chest Press Machine - Narrow Grip - 4 sets x 10 reps: 1 x 50 lbs, 3 x 45 lbs (up from 30, 35 and 40 lbs)

Tricep Extension Machine Pulses -  4 sets x 10 reps: 4 x 65 lbs (up from 55, 52.5 and 50 lbs)

Seated Shoulder Press Machine - Palms Facing In - 4 sets x 10 reps: 1 x 50 lbs, 3 x 45 lbs (up from 35, 32.5 and 30 lbs)

Machine Assisted Tricep Dips - Handles Facing Out -  4 sets x 10 reps: 1 x 100 lbs, 3 x 110 lbs (down from all at 110 lbs)

Weighted Chicken Wing Lateral Shoulder Raises - 4 sets x 10 reps: 1 x 10 lb, 3 x 8 lb dumbbells

Weighted Flat Bench Chest Fly - Palms Facing Out - 4 sets x 10 reps: 1 x 12 lb, 3 x 10 lb dumbbells

Weighted Flat Bench Pullover - 4 sets x 10 reps: 4 x 15 lb dumbbell

Single Chest Press Pulses - 4 sets x 10 reps: body weight

Cardio - 35 Minutes:

Arc Trainer info:
time: 35 minutes, varying resistance level and incline: 4 minutes on level 16, incline 7, 1 minute on level 17, incline 8, distance: 1.30 miles, steps: 3,212

Full Yoga Stretch - 28 Minutes

Thursday, May 3, 2018

Thursday, May 3rd Workout - Abs Day C - Upper, Lower & Obliques Plus Yoga Stretch

I ended up doing Abs Day C and my yoga stretch at home today due to a busy and conflicting schedule (no cardio due to that) but I fully plan to be back in the gym tomorrow for Push Day D!

Abs Day C - Upper, Lower & Obliques Plus Stretch - 1 hour, 20 minutes

Upper, Lower & Obliques: 50 Minutes

Basic Warm Up

Forearm  Plank with Arm Lift - 4 sets x Failure: 1 x 32 sec (10 arm lifts), 1 x 31 sec (10 arm lifts) 1 x 25 sec (8 arm lifts), 1 x 23 sec (8 arm lifts)

Weighted Overhead Crunch - 4 sets x 10 reps: 4 x 6 lb Weighted Ball

Butterfly Crunch - 4 sets x 10 reps

Leg Pull-Ins - 4 sets x 10 reps

Pilates Single Leg Circles - 4 sets x 10 reps

Crunch with Feet on Bench - 4 sets x 10 reps

Oblique Crunch with Feet on Bench - 4 sets x 10 reps

Oblique Side Crunch - 4 sets x 10 reps

Full Yoga Stretch - 30 Minutes

Thursday Weigh-In - May 3rd - Week Fourteen Strict Keto Plus Measurements

Thursday Weigh-In - May 3rd:                      
05/03/2018:                                -0 pounds
Lost Since 01/29/18 Restart  -14.2 pounds
Total lost Since 06/29/15:      -72.2 pounds
Current Weight:                     157.8 pounds
Days Cheat-Free:                        95 days

Well, I didn't lose any weight this week but I am down 0.5 inches on almost everything in four weeks time and I had a huge NSV (non-scale victory) this week which makes me not be upset about the number on the scale at all... we did a body fat scan at the gym yesterday (it’s not 100% correct but it’s not bad) and I’m at 35.2%!

Healthy and no longer overweight for my age, weight and height is from 23% to 35% so I’m really close to to a "healthy" place rather than overweight. Far closer than I am on the BMI scale for sure.

Now I really need to consider if I want to keep striving towards my original goal weight or if I want to change my focus over to more health and using food as fuel.  I don't even know if I can get to that weight in the first place. I picked it because it was a round hundred pounds to lose but my biggest goals are to be healthy and fit, not skinny. I think I still have some weight to lose but maybe not as much as I assumed.

I obviously have a lot of thinking to do on this and it'll probably a long post all of its own but right now I think I want to look less at weight loss and more at health and fueling my body for my workouts. This doesn’t mean I won’t have weigh-in days or that I’m stopping keto, I just want to switch my focus away from the scale obsession and more into really eating to be healthy and strong and build more muscle!

I'm going to add the fat percentage to my weigh-in/measurements page and update it in another 3-4 weeks.

So for this coming week my workouts will continue as they have been but I want to really focus on healthy protein and veggies and replace my Atkins shakes dinners with actual food. Charles and I have a meal prepping day and some recipes ready to go!

I'll also be starting my personal training program on Tuesday so I'm both excited and slightly stressed about that! Oh and I did my CPR/AED/First Aid certification last Sunday so I'm officially certified to save lives now!

Here are my basic measurements for the last month and more complete ones are on my "weigh-ins and measurements" page:

Lost between 03/29 - 05/03      Total Lost:
Waist: - 0.5 inch                         10 inches
Hips: - 0.5 inch                        10.5 inches
Bust: - 0.5 inch                          9.5 inches
Chest: - 0 inch                            11 inches
Right arm: - 0 inches                   3 inches
Left arm:  - 0 inches                     3 inches
Right thigh: - 0.5 inch                  7 inches
Left thigh: - 0.5 inch                     7inches
Right calf: - 0.2 inches               2.7 inches
Left calf:   - 0.2 inches               2.7 inches
Jeans Size: no change                    6 sizes

Wednesday, May 2, 2018

Wednesday, May 2nd Workout - Gym Leg Day C - Glutes, Quads, Hamstrings and Calves Plus Cardio & Yoga Stretch

I had a great Leg Day C workout today but my cardio was pretty slow due to my legs being exhausted and I did the treadmill instead of the Arc Trainer which was okay. I think I actually prefer the Arc Trainer now!

Tomorrow I have Abs Day C and tomorrow's my weigh-in and measurements day!

Gym Leg Day C - Glutes, Quads, Hamstrings & Calves Plus Cardio & Yoga Stretch: 2 hours, 10 Minutes Total Time

Glutes, Quads, Hamstrings & Calves: 1 Hour, 10 Minutes

Basic Warm up (including heavy ropes)

Leg Press Machine - Wide Leg Stance -  4 sets x 10 reps: 4 x 100 lbs

Cable Hip Extension - 4 sets x 10 reps: 1 x 60 lbs, 3 x 55 lbs

Squat with Side Kicks -  holding on to bench - 4 sets x 10 reps: body weight

Weighted Swings - 4 sets x 10 reps: 4 x 15 lb kettlebell

Plie Calf Raises - 4 sets x 10 reps: body weight

Weighted Clams - 4 sets x 10 reps: 4 x "heavy" blue loop band

Wall Glute Bridge with Thigh Squeeze  - 4 sets x 10 reps: body weight

Pilates Leg Series - 4 sets x 10 reps: body weight

Cardio - 30 Minutes:

Treadmill info from Fitbit:
time: 30 minutes, distance: 1.33 miles, incline:1, speed: 3.1-3.2, steps: 3,289

Full Yoga Stretch - 30 Minutes

Tuesday, May 1, 2018

Tuesday, May 1st Workout - Gym Pull Day C - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch

I had a great day at the gym! I really pushed myself on every exercise, worked really hard and it feels great!

I really need to rethink my food choices though because I desperately need more protein if I'm going to keep working out this way, I just need to figure it all out. I'll be talking more about that in Thursday's weekly weigh-in post.

I also learned two important things: one, bring weight lifting gloves so my hands don't slip off the smith machine bar for the inverted rows and two, stop wearing my wedding ring to the gym (until it's resized anyway) because it's so big now that it pinches the skin and leaves welts and blisters on the palm of my hand right below the ring finger.

Tomorrow I have Leg Day C after work!

Gym Pull Day C - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch: 2 hours, 4 Minutes Total Time

Back, Traps, Biceps & Forearms: 1 Hour

Basic Warm up (including heavy ropes)

Superman Heel & Elbow Squeezes - 4 sets x 10 reps: body weight

1-Arm Lat Machine Pulldown w/handle (overhand grip) - 4 sets x 10 reps: 1 x 25 lbs, 3 x 20 lbs

Inverted Row on Smith Machine (overhand grip) - 4 sets x 10 reps: body weight

Cable Hammer Bicep Curl w/tricep rope -  4 sets x 10 reps: 1 x 60 lbs, 1 x 55 lbs, 2 x 50 lbs

1-Arm Weighted Upright Row - 4 sets x 10 reps: 4 x 15 lb dumbbell

Forward Weighted High Bicep Hammer Curl to the Front -  4 sets x 10 reps: 4 x 8 lb Dumbbell

Weighted Concentration Bicep Curl - 4 sets x 10 reps: 4 x 12 lb Dumbbell

Seated Bench Weighted Forearm Curls -  4 sets x 10 reps: 4 x 5 lb Dumbbell

Cardio - 35 Minutes:

Arc Trainer info:
time: 35 minutes, varying resistance level and incline: 4 minutes on level 17, incline 7, 1 minute on level 18, incline 8, distance: 1.35 miles, steps: 3,347

Full Yoga Stretch - 29 Minutes