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 

Saturday, June 16, 2018

My NASM Personal Trainer Journey - Week Six

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


This was one of the tougher weeks I've had so far in regard to everything we had to learn and life in general. What tripped me up the most was memorizing all the sets, reps, tempos, rest intervals and many, many other things for every part of the OPT model and every part of training. I'm actually still working on it.

I did get a 4 out of 4 on the discussion question again and I passed the quizzes I took (well, all but one) but I know I'm not done with this particular module yet because there's still so much to remember.

On top of that this has been a bad week both on terms of family issues and no gym at all for me so I'm tired and stressed and kind of discouraged right now. My plan is to keep going over the things I don't remember yet until I remember them because that's the only way to do this.

I am slowly getting it. It makes sense and for the most part I'm okay with it but I don't feel nearly confident about this past week as I had about the other weeks and because I already started work on the study guide for Module 7 I know that it's going to be a really, really tough one (I seriously spent 2 days on just the module 7 study guide so far). I know how much harder this week will be than the last and the last was far from easy.

So, basically I'm feeling out of it and discouraged right now because of the sheer amount on information that has to be learned and understood. But the only way to do it is just to start learning and not stop until I got it so that's the plan.

Only 47 days left until my exam.

Thursday, June 14, 2018

Thursday Weigh-In - June 14th - Week Twenty Strict Keto

Thursday Weigh-In - June 14th:                 
06/14/2018:                             +0.4 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:                      137 days

Well, the scale is up my almost half a pound but considering the crappy week I've had I'm not worried about it. If it goes up again next week I'll have to take a look at what I'm doing and see if something needs to be changed but for now things are okay.

I'm also dealing with a nasty headache today that's verging on a full-blown migraine thanks to the crazy barometric pressure changes so that's not fun and my plan is now to go to the gym tomorrow right after work.

The rest of the day will be spent taking Advil (or whatever else works) and studying. That's about all I have for today.

Wednesday, June 13, 2018

Tough Week and Minor Workout Plan Changes

This has been a tough, crazy, busy, no-gym week. Due to some family things I have been out of the gym since Sunday and have been really busy dealing with all sorts of things I can't really blog about. Things are better now and have settled down so I'm playing catch up with school work and planning to get back to the gym tomorrow.

I am slightly changing my workout plan though. I've decided that the optional beginner's Lauren Gleisberg plan wasn't challenging enough for me so I'm jumping ahead into Phase 1 (which is what was suggested to me by Lauren in the first place... one of these days I will start listening to people's suggestions, especially when they know what they're talking about lol).

The beginner's plan is really meant for beginners and I started out with it because I wanted to give it a try and because there were a lot of exercises I didn't know how to do but now that I've done it for over a week, I definitely need to be challenged more and that will absolutely happen in Phase 1. I wrote out tomorrow's workout day in my workout notebook and, yeah, I'm definitely going to be challenged with Phase 1! I'm both slightly dreading it but looking forward to it at the same time because it'll be a lot tougher than what I was doing last week!

Tomorrow is also my weigh-in day but I'm not concerned about it. I haven't tracked things for a few days due to the aforementioned issues but I have kept things keto and I've only gotten on the scale once this week (which is huge for me) so I'm assuming things will stay about the same. Either way, my focus is remaining on muscle growth, getting lean and dropping body fat so I'll go with whatever number it shows but I'm not going to get crazy with it.

I think that about covers it for now and I can't wait to be back in the gym tomorrow provided things remain as stable as they are now.

Sunday, June 10, 2018

The Past Week of Yoga Challenge Photos!

This past week was a good one for yoga! The weather only chased me inside once and I had some of my favorite poses come up. Can't wait to see where this week takes me!

Here are the poses in order of doing them:

Day Four June Yoga Challenge - Downward-Facing Dog Pose 

Day Five June Yoga Challenge - Standing Half-Forward Bend Pose  

Day Six June Yoga Challenge - Cobra Pose  

Day Seven June Yoga Challenge - Cat Pose 

Day Eight June Yoga Challenge - Wide-Angle Seated Forward Bend Pose  

Day Nine June Yoga Challenge - Tree Pose  

Day Ten June Yoga Challenge - Extended Triangle Pose 

Sunday, June 10th Workout - Lauren Gleisberg Gym 1.0 Workout - Optional Beginner Phase: Week 2B: Back + Biceps + Cardio & Stretch

Another great workout today! I need to move past just the 35 lb barbell next time I do barbell back work though and add some plates to it because I don't think it was heavy enough which is a great feeling!

Tomorrow I have my long HIIT cardio day and it promises to be a lot tougher than last week's was!

Lauren Gleisberg Gym 1.0 Workout - Optional Beginner Phase: Week 2B: Back + Biceps Plus Cardio & Stretch: 1 hour, 38 Minutes Total Time

Warm-Up:

Treadmill - 10 minutes, incline: 0, speed 3.6, distance: 0.45 miles

Weight Training:

Back + Biceps: 42 Minutes

Additional Cardio:

Arc Trainer info:
time: 20 minutes, Resistance Level 15, incline 6, distance: 0.85 miles

Full Body Basic Stretch - 11 Minutes

Saturday, June 9, 2018

My NASM Personal Trainer Journey - Week Five

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


I have to admit that Week 5 was the easiest week for me so far. Yes, it was mid-term week so I spent a lot of time studying and going over everything we've learned so far but because I didn't have to focus on learning anything new, it was much easier and less stressful for me.

How I prepared for the mid-term was I reread all the pages of all of my study guide notes, I retook the quizzes for every module we've done so far (although I've been retaking those quizzes several times a week normally anyway), I outlined and highlighted things that appeared to be the most important (in fact my highlighter actually ran out of highlight :o ) and basically went over all the information we've worked on with a fine-tooth comb.

It paid off. I got a 97% the first time I took it and then kept scoring 97-99% until I finally hit 100% on retake number 5 (just like the quizzes, the questions constantly changed so I wanted to practice as much as possible). Honestly, I felt like the mid-term was too easy and that the certification exam will be much more difficult but I don't know if I found it easy because I've been working my butt off on studying and practicing what I'm learning or because it was actually easy :/

In any case, I now feel SO much more confident that I'm retaining all this information and knowledge and definitely have more confidence about the certification exam I will have to take, and I'm glad I feel that way because this upcoming week's module is tough with a huge amount of information to memorize so I'm glad I had one week where I got to feel good about my knowledge lol.

The other things that were suggested we take care of this week were to get the CPR/AED certification and to sign up for the certification exam but I've already done both of those things so I didn't have to worry about that part of it.

And now I'm off to study Module 6 which is already making me feel extremely overwhelmed so hopefully it'll all come together soon!

54 days until exam day!

Saturday, June 9th Workout - Lauren Gleisberg Gym 1.0 Workout - Optional Beginner Phase: Week 2B: Chest + Triceps + Abs + Cardio & Stretch

I had a great start to my 2nd workout week with the Lauren Gleisberg plan! Most of today's work seemed to focus on triceps and they got an amazing workout along with the chest and abs.

Today's also my first official day with my new macros and I'm off to an awesome start with that as well so a great day all around although I'm still super sore from leg day last week!

Back and biceps tomorrow!!

Lauren Gleisberg Gym 1.0 Workout - Optional Beginner Phase: Week 2B: Chest + Triceps + Abs Plus Cardio & Stretch: 1 hour, 38 Minutes Total Time

Warm-Up:

Treadmill - 10 minutes, incline: 0, speed 3.5, distance: 0.46 miles

Weight Training:

Chest + Triceps + Abs: 57 Minutes

Additional Cardio:

Arc Trainer info:
time: 20 minutes, Resistance Level 15, incline 6, distance: 0.86 miles

Full Body Basic Stretch - 11 Minutes

Thursday, June 7, 2018

Let's Talk Progress, Growth, New Goals and Changes - Very Long


I have done a lot of thinking and talking things over with people over the last couple of weeks and today I finally arrived at an actual decision of how I want to proceed with my weight loss and fitness journey from here on out.

I am done focusing on weight loss as my main goal and I'm starting maintenance. This has been a long time coming and for weeks now, if not months, I've been saying... as soon as I'm done losing weight I'll do this and as soon as I'm done losing weight I'll go here and as soon as I'm done losing weight I'll buy that and, honestly, I'm sick and tired of living my life in the "as soon as I'm done losing weight" mode.

Frankly, to me, I'm done. My original goal weight when I started out almost exactly 3 years ago was to lose 100 lbs and that number was picked because it was a 100 pounds from where I started and I thought it would be cool to lose a round 100 pounds. Well, I have not lost 100 lbs and I'm not even sure that I can anymore or that I want to. My other goals were to get healthy, to get off as many non-psych meds are possible and to be strong and fit. My goal was never to be skinny. I wanted to be lean and strong and fit and I'm now changing my plan to fit those goals!

But, first, what have I accomplished over these three years (2.5 of them on keto):
-I've lost 72.6 lbs
-I've lost numerous inches, specifically:
     Waist: - 10 inches
     Hips: - 10.5 inches
     Bust: - 9.5 inches
     Chest: - 11 inches
     Right arm: - 3 inches
     Left arm:  - 3 inches
     Right thigh: -7 inches
     Left thigh: - 7inches
     Right calf: - 2.7 inches
     Left calf:   - 2.7 inches
-I have dropped 7 pants sizes (from a size 20 jeans to a size 6).
-I have gone from 2X shirts to size small
-I can visibly see developing muscle
-I can lift heavier, walk faster, have way more stamina, don't breath hard going up the stairs and am working out six days a week.
-I am off my high cholesterol meds as my cholesterol is perfect now
-my blood pressure is great
-my resting heart rate is in a healthy zone
-my body fat is almost in a healthy zone
-I no longer binge (as long as I keep away from simple carbs and sugars)
-I'm satisfied with a much smaller amount of food
-I am able to make goals and actually follow through on them
-I'm able to participate in physical activities easily (long nature walks for example)
-I'm happy with what I see in the mirror
-my wedding ring is so loose I need either resize it or replace it
-I don't have any clothes left in my house that don't fit anymore except for those that are too big
-almost all my psych meds had to be lowered because my weight has dropped so much
-there are people I see now and again who don't recognize me at first because I look so different! (like today... it was awesome, made my whole day lol).
-I've gotten rid of my migraines and 95% of my chronic fibromyalgia pain (thank you keto!!)
-I feel confident enough about myself, my health and my fitness to be studying to become a personal trainer!
-I can do and hold yoga poses I never imagined being able to do at all!

What I haven't accomplished:
- I did not hit my goal weight and, frankly, I don't even know what my goal weight is at this point in time
-I am not at a healthy BMI and I'm no longer focusing on that since I want to build more muscle
-I'm not lean enough
-I'm not at a healthy body fat yet
-I haven't gotten rid of my obsession with the scale
-I haven't gotten rid of my obsession with weighing and measuring EVERYTHING I eat
-hell, I haven't gotten rid of any food/scale/weight obsessions, in fact, they've gotten worse (yes, I will be calling my therapist tomorrow to set up an appointment to see her)

As you can see, the accomplishments have way surpassed what still isn't done and I'm done waiting around for the scale to move a little more just to feel happy. I'm done climbing on that damn scale every single day and feeling like a failure every time it fluctuates. I'm done refusing food that could fit my plan (like salad)  just because I can't weight it at the moment it's offered. I mean, it's freaking lettuce and cucumbers... that's NOT going to hurt me!! Just eat it!! I'm done, done, done, especially with the scale obsession!

I know I can't quit it cold turkey and I know I have to take this one step at a time but I need to stop letting it control how I feel about myself every morning. Right now my goal is to get on it once a week, then eventually once a month and then less than that but it's not my focus anymore. I think I'll continue with my weekly weigh-in for now but that may stop eventually or maybe I should stop it now? I'm not sure about that part yet but from here on out I want to build muscle, eat healthier and get leaner. I want to be able to lift heavier and move faster. I want to be more fit and strong!

So, for all the reasons listen above, I am changing my food plan, my calories and my macros. The thing that is NOT changing is the cheat days or lack of cheat days. That will continue outside of special occasions and even that will be somewhat controlled!

At first I was thinking of not doing keto anymore and making it more low carb and adding in things like sweet potatoes, but as soon as that train of thought got started the intrusive thoughts of... "oh, now you can sneak in bread and cake and get away with it..." started and no. No, I'm not about to go down that road again so keto it is but more keto for muscle gain rather than weight loss.

So with the help of some keto people (if you guys are reading this, thank you so much!!!), I now have much higher protein macros, lower fat goals and the same carb goals with a higher amount of calories. The rules are simple: protein is the goal, carbs are the limit and fat should only be eaten to satiety, you shouldn't go over it but it's fine to go under it, the less of it you eat, the more it'll be taken from your body but it has to be high enough to make you feel full. But getting in protein is the #1 goal and, as has been posted here many times, the hardest part for me, but I'm more than willing to learn and make it work (hence the Snow White pic at the top of this post lol).

If I want to build more muscle I need to eat more, I need to eat better, and I need to step away from the scale. Honestly, a few pounds might come back or a few more pounds might come off, I don't know and I'm trying to just let that part go. What matters to me now is health, inches and body fat percentage, not the numbers on the scale (well, okay, I'm trying to make those not matter).

I'd also love to get away from weighing and measuring everything that I eat but, like the scale, it's a long-term OCD and psychological thing for me and it's going to take a lot of work to let that go!

I also want to eat cleaner, cut out the processed crap as much as possible and focus on healthy, quality food that we make at home! It's not just about weight anymore, its about health!

So, I think that about covers it and if anyone has any great, high protein meals, recipes or foods to recommend, please send them my way! I'm going to need them!

Thursday, June 7th Workout - Lauren Gleisberg Gym 1.0 Workout - Optional Beginner Phase: Week 1A: LISS Cardio & Full Body Gentle Yoga Stretch

I had another great workout today despite how sore my legs and butt were from yesterday's leg day! Since all I had on schedule was a 30-minute low intensity cardio session I was finally able to add my beloved full body gentle yoga stretch. It felt fantastic to do it again! I hope I can make time for it at least once a week now.

And, now that today's workout is done, I have officially completed one full week of the Lauren Gleisberg program which, honestly, has never happened before with my gym workouts so I'm thrilled!

Tomorrow I have a rest day and then on Saturday I start Week 2 of the plan!

Lauren Gleisberg Gym 1.0 Workout - Optional Beginner Phase: Week 1A:LISS Cardio & Full Body Gentle Yoga Stretch: 1 hour, 2 Minutes Total Time

LISS Cardio on Treadmill: 
30 Minutes, incline: 1, speed 3.6-3.7, distance: 1.37 miles

Full Body Gentle Yoga Stretch - 32 Minutes
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
Warrior I Pose
Warrior II Pose (palms facing up or down)
Extended Triangle Pose
Extended Side Angle Pose
Wide-Legged Forward Fold
Crescent High Lunge Pose
Half Moon Pose (using yoga blocks as needed)
Forward Fold Pose (using both arms to hug legs around the knees)
Chair Pose
Revolved Chair Pose
Intense Side Stretch Pose
Tree Pose
Lord of the Dance Pose (hold on to something as needed)
Warrior III Pose (hold on to something as needed)
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)
Cobra Pose
Upward-Facing Dog Pose
Locust Pose
Bow Pose
Bridge Pose
Upward Plank Pose
Knee to Head Forward Bend Pose
Boat Pose
Wide Angle Seated 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

Thursday Weigh-In - June 7th - Week Nineteen Strict Keto

Thursday Weigh-In - June 7th:                 
06/07/2018:                             -0.2 pounds
Lost Since 01/29/18 Restart  -14.6 pounds
Total lost Since 06/29/15:      -72.6 pounds
Current Weight:                     157.4 pounds
Days Cheat-Free:                      130 days

Down 0.2 lbs this week and I'm about to majorly change things and shake them up but I want that to have its own blog post later on today or tomorrow.

Despite the scale barely moving I've had a fantastic week at the gym and I feel stronger, faster and healthier than I have in the last few weeks.

Stay tuned for the big changes post that will show up soon!

Wednesday, June 6, 2018

Wednesday, June 6th Workout - Lauren Gleisberg Gym 1.0 Workout - Optional Beginner Phase: Week 1A: Legs + Cardio & Stretch

Holy crap, my legs felt like jello halfway through Leg Day and that was before I did walking lunges! I'm not quiet sure I'll be able to make it up and down the stairs tomorrow but I had a fantastic workout!

I also kept a steady pace of 3.6-3.7 for the speed on the treadmill today and that's huge for me. My normal steady pace is 3.2-3.3 and I felt great going a lot faster than that! The MyZone tracking system really keep me moving harder and faster than I would without it and it's what I'm using to track my workouts now because it appears to be far more accurate than the Fitbit!

Tomorrow I have 30 minutes of cardio and maybe some extra yoga if my legs will cooperate!

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

Warm-Up:

Treadmill - 10 minutes, incline: 1, speed 3.3-3.4, distance: 0.45 miles

Weight Training:

Legs: 35 Minutes

Additional Cardio:

Treadmill Info:
time: 20 minutes, incline: 1, speed 3.6-3.7, distance: 0.92 miles

Full Body Basic Stretch - 10 Minutes

Tuesday, June 5, 2018

Tuesday, June 5th Workout - Lauren Gleisberg Gym 1.0 Workout - Optional Beginner Phase: Week 1A: Shoulders + Abs + Short Cardio Plus Stretch

Another great workout in the books and I feel amazing! Using a barbell totally makes me feel like a badass lol.

Today was shoulders, abs and short cardio and I loved it! I love actually seeing my shoulders working in the mirror as I'm lifting the weights. I can see definition and I really like watching them move, I think that will definitely help me with the anatomy for the NASM exam too!

Tomorrow I have Leg day and since I've yet to reach Leg day on the LG gym plan, this should be good! I'm actually looking forward to it!

Lauren Gleisberg Gym 1.0 Workout - Optional Beginner Phase: Week 1A: Shoulders + Abs + Short Cardio Plus Stretch: 1 hours, 14 Minutes Total Time

Warm-Up:

Treadmill - 10 minutes, incline: 0, speed 3.2-3.3, distance: 0.44 miles

Weight Training:

Shoulders + Abs: 38 Minutes

Short Cardio:

Arc Trainer info:
time: 20 minutes, Resistance Level 15, incline 6, distance: 0.66 miles

Full Body Basic Stretch - 11 Minutes

Monday, June 4, 2018

Monday, June 4th Workout - Lauren Gleisberg Gym 1.0 Workout - Optional Beginner Phase: Week 1A: HIIT Cardio & Stretch

Great workout today! It was HIIT cardio day so I followed the plan and did it despite the fact that I'd rather be lifting weight lol.

My rule is if I'm following this plan then I'm really following it and not skipping anything that might seem hard or not as much fun for me.

Tomorrow I have shoulders, abs and short cardio!

Lauren Gleisberg Gym 1.0 Workout - Optional Beginner Phase: Week 1A: HIIT Cardio Plus Stretch: 1 hours, 10 Minutes Total Time

HIIT Cardio on Treadmill: 60 Minutes
5 Minute Warm-up - 2.8-3.0 speed

3 Minutes Walking - 3.2-3.3 speed
1 Minute Speed Walking - 3.8-3.9 speed
2 Minutes Incline Walking - 3.3 speed, 6 incline
1 Minute Slow Walking - 2.9 speed
3 Minutes Walking - 3.2-3.3 speed
(repeat 5 times)

5 Minute Cool-down - 2.9-2.4 speed

Treadmill Fitbit info:
time: 60 minutes, distance: 2.73 miles, steps: 6,725

Full Body Basic Stretch - 10 Minutes

Motivational Monday

Sunday, June 3, 2018

Sunday, June 3rd Workout - Lauren Gleisberg Gym 1.0 Workout - Optional Beginner Phase: Week 1A: Back + Biceps + Cardio & Stretch

Great Back and Biceps workout today! I did the barbell deadlift on my own for the first time and it went really well! I always feel so tough and strong using barbell lol. I also did an additional 20 minutes of cardio like yesterday. I plan to do daily short cardio on weight training days (as long as I have time) just to see if it'll get the scale moving and help me shed that stubborn midsection fat!

Tomorrow is a long HIIT cardio day but I know I can do it because I've done it before!

Lauren Gleisberg Gym 1.0 Workout - Optional Beginner Phase: Week 1A: Back + Biceps + Cardio & Stretch: 1 hours, 28 Minutes Total Time

Warm-Up:

Treadmill - 10 minutes, incline: 1, speed 3.2-3.3, distance: 0.44 miles, steps: 1,096

Weight Training:

Back + Biceps: 48 Minutes

Additional Cardio:

Arc Trainer info:
time: 20 minutes, Resistance Level 16, incline 6, distance: 0.8 miles, steps: 1,962

Full Body Basic Stretch - 10 Minutes

The Past Week of Yoga Challenge Photos!

This past week involved completing the May yoga challenge and beginning the June yoga challenge which has some new to me poses and some I haven't done in a while so I'm really looking forward to it!

Here are the poses in order of doing them:

Day Twenty-Eight May Yoga Challenge - Head-to-Knee Forward Bend Pose

Day Twenty-Nine May Yoga Challenge - Supported Shoulderstand Pose

Day Thirty May Yoga Challenge - Plow Pose

Day Thirty-One May Yoga Challenge - Corpse Pose 

Day One June Yoga Challenge - Warrior II Pose 

Day Two June Yoga Challenge - Seated Forward Bend/Fold Pose 

Day Three June Yoga Challenge - Boat Pose 

Saturday, June 2, 2018

My NASM Personal Trainer Journey - Week Four

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


Week four went really well. I know exactly how to put my own study guide together now so it takes less time, I know how to study to retain the information and I know how to prepare for the quizzes. I'm also more comfortable answering the discussion questions and this week was the first week I got 4 out 4 points on the discussion question versus my regular 3 out of 4 points so that felt great!

I also watched a webinar about the actual exam and discovered that we need to know all the muscles in Appendix D as well as their isolated functions. I mean, I knew Appendix D was important and I had already printed it and added to my study guide weeks ago, but I didn't realize we also had to memorize the functions until that webinar.

In order to have it make more sense to me I went through Appendix D specifically focusing on the muscles that showed up in the assessments and in the syndromes that we had learned about in Chapter 6 (which is what the program mentor told me to focus on). I then added notes to each of those muscles about where they showed up in the assessments (like the soleus muscle shows up as overactive with the knees turning it and feet turning on the Overhead Squat Assessment) and then I went ahead and googled the isolated function of the muscles so that it made sense in my head.

For example, sticking with the soleus, I need to know that the isolated function is to "concentrically accelerate plantarflexion" but what I added as my own notes is that it increases the angle between the foot and the leg and pushes the foot off the ground when walking, which actually helps me remember it better.  I did that for all the muscles and I think it will help. Module 7 is when this will officially show up so I have a little more time until then.

Someone also recommended a really great online game to me to learn the muscles better, which I had already mentioned on my blog when I talked about links to help you study and I really like it! It's called Poke-a-Muscle and it's really helping me learn them better. The only downside is that you have to unlock the levels to learn more and if you exit the game and come back none of the things you've done will be saved so you'll have to start all over again but I think that will just reinforce the learning so I can live with it.

I've also continued to take quizzes for all the modules just about daily and to keep making notes in the study guide on any new questions that popped up.

This coming week all I have is the mid-term which means I don't need to work on any new study guide parts and all that needs to be done is studying and taking the mid-term. Just like with the quizzes I have to get 80% but I can take it as many times as I want which I'm going to do because new questions will come up every time you take it.

I now have 61 days until my exam and I'm halfway through the course. I say bring on the second half!

Saturday, June 2nd Workout - Lauren Gleisberg Gym 1.0 Workout - Optional Beginner Phase: Week 1A: Chest + Triceps + Abs + Cardio & Stretch

I had a fantastic workout today and I'm so thrilled to be back at the gym!

I did end up doing the same workout as I did Monday since I needed to restart the LG plan but I upped my weights on just about everything, did a 10-minute treadmill warm up instead of other warm ups (which I will continue to do since my back is handling it fine right now) and added a 20 minute extra cardio session on the Arc Trainer. I can feel those amazing endorphins kicking in as I type lol.

I also discovered that my new MyZone tracker IS recording my full workout but the full one isn't showing up on the main page of the app, only one short, incomplete one is which is very frustrating. I looked this up on their support page and it seems like only your most recent workout will show up on the front page and since it's tracking several workouts a day for me (since I do several workouts) only the newest will show which is my stretch which is why it's showing such a low workout range and time.

Also, it's logging a much longer "workout time" than the Fitbit because I put it on before I leave home and don't take it off between workouts so it records the driving to the gym time, getting ready, the times in between workouts when my Fitbit isn't recording and whatever time after the stretch until I take off so the time that shows up on that tracker is much, much longer than what shows up on the Fitbit which is only recording each workout from start to finish (so according to the MyZone my full workout time today was 1 hour, 57 minutes but according to the Fitbit my full workout time was 1 hour, 29 minutes) so the numbers don't really add up but it's still nice having two sets of info to look at anyway!

But, the time below is based on actual, recorded Fitbit time so nothing extra get included by accident!

I can't wait to go back for Back + Biceps tomorrow!!

Lauren Gleisberg Gym 1.0 Workout - Optional Beginner Phase: Week 1A: Chest + Triceps + Abs Plus Cardio & Stretch: 1 hour, 29 Minutes Total Time

Warm-Up:

Treadmill - 10 minutes, incline: 1, speed 3.3, distance: 0.45 miles, steps: 1,128

Weight Training:

Chest + Triceps + Abs: 47 Minutes

Additional Cardio:

Arc Trainer info:
time: 20 minutes, Resistance Level 15, incline 6, distance: 0.86 miles, steps: 2,099

Full Body Basic Stretch - 12 Minutes

Friday, June 1, 2018

So Much to Talk About...

... so I'm going to break it down into different parts:

1) I did my very first 24-hour fast yesterday and today and I felt amazing the whole time! The last time I tried I ended up with a bad, bad migraine by hour 17 or so but this time no major hunger, no headaches, no nothing!

This isn't something I want to do every few days but I enjoyed it so I'll probably try it again within the month if not sooner. What I'm hoping is that it will help me break this f'ing plateau but we'll see what happens.

2) No more Isopure shakes again... I sat down today and really looked over the last week of how I felt (and feel) and what's been going on with my body and realized that the bloating is back and that my stomach issues have acted up after every single Isopure shake :/  I didn't really connect it all until today because my stomach acts up a lot (IBS sucks) which is why I thought it was actually going well for me but when I made myself look at the week as a whole and at every physical incident I had to deal with, it became pretty obvious.

But, like I said when I first reintroduced it into my diet, this was an experiment to see how I would react to it WITHOUT the Atkins shakes and it's just getting slightly worse with each day.

So I'm setting it aside for the next week and we'll see what happens to all the issues I've been having. If they go away then I know that Isopure is out for me for sure. If not, then it's not the problem. That's really the only way to do this. Also this leads right into...

3) needing some real food. I finally watched "The Magic Pill" which is a keto documentary I've been meaning to watch for months now and I really enjoyed. It also made me want to eat actual food instead of bars and shakes. I've talked about doing this numerous times in the past but it somehow never lasts very long but I'm so sick of protein bars and protein shakes. I just want to eat some actual food and after this fast I'm honestly craving vegetables... go figure.

So I'm going to try to repair my diet piece by piece while still keeping it keto but at a higher level of carbs because I want more veggies that I love. I figure that as long as the carbs stay under 50 net I'm good, dropping them down to under 23 net did nothing except take away my butternut squash option away from me and, frankly, I'd rather have butternut squash and get a lower carb amount. I obviously can't change all my food cold turkey and go from processed crap to clean eating overnight but if I just take it meal by meal I may be able to do it and, as always, Charles is willing to help and to cook. I just need to find the recipes and actually eat what he makes.

4) Now we come to me changing my mind about the workouts I'm doing, again. Basically, after several days of thinking about it and comparing things in my head I decided to stick it out to the Lauren Gleisberg workout plan and actually complete at least one full plan (12 weeks) before changing my mind again.

While I love the variety of my plan I don't think it will push me hard enough or force me more out of my comfort zone than the LG workout would plus with the LG workout I just do what it tells me too, I don't make excuses for skipping exercises or workouts because if I'm going to do it then I'm in all the way and I would never think to push myself in certain exercises as hard as her workout will tell me to do (I hope that makes sense).

And I don't think my workout progression is set up correctly and I honestly don't have time to figure it out and mess with it now. I want to do what I know will work for me and I know that her workout does.

I do think I need to add more cardio to it for the beginner's stage (even if just 20-30 minutes) but she says that those options are up to us and I think it'll just depend on how long my workouts take me. If my weight training routine is short enough I can add the extra cardio on those days, if it's longer than I expected then I'll just skip it.

So, I'm going to start with Week1A: chest, triceps and abs again tomorrow (with cardio since that workout takes me just under an hour) and this time I WILL keep going because I really, truly miss the gym and the endorphins I get from working out!

So, I think this may actually cover everything and if I happened to miss something I'll post more on it another day!