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 go back to the optional beginner phase of the LG workout. It 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.

I also want to stick it out this time and do all four weeks before moving on to Phase 1 because I feel like it's time to teach myself to actually stick with a plan that I know works for me.

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 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 seven 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!