Tuesday, July 31, 2018

Homemade August 31-Day Yoga Challenge

Like I've mentioned before, my friend Dawn and I created this yoga challenge. After several months of various yoga challenges I decided I wanted to try a lot of new poses (and a few I've done once or twice) so I went through and found all the poses that looked like they would be doable to me and that would challenge me. Dawn added a few that I missed and organized the order of the challenge.

We start tomorrow and I'm really looking forward to trying it out!

Here's the order of the poses from Day 1 to Day 31!

1. Sphinx Pose
2. Bird-Dog Pose
3. Revolved Downward-Facing Dog
4. Garland Pose
5. High Lunge Pose
6. Sky Archer Pose
7. Standing Split Pose
8. Revolved Half Moon Pose
9. Intense Side Stretch Pose
10. Wide Forward Bend Pose
11. Side Lunge Pose
12. Dragonfly Pose
13. Split Pose
14. Thread-the-Needle Pose
15. Extended Puppy Pose
16. Side Plank Pose
17. Frog Pose
18. Tortoise Pose
19. One-Legged Bridge Pose
20. Lizard Pose
21. Crane Pose
22. Dolphin Pose
23. Pyramid Pose
24. Heron Pose
25. Fish Pose
26. Warrior Seal/Humble Warrior Pose
27. Standing Head-to-Knee Pose
28. Caterpillar Pose
29. Reverse Table Pose
30. Lion Pose
31. Rabbit Pose

Monday, July 30, 2018

Keto, NASM and Working Out ~ Some Things to Talk About...

I'm going break this down into bullet points to simplify this post...
  • I'm still floundering around with my diet and food choices. I'm not cheating for the most part but I haven't been tracking either. Every day I get up with the goal to start tracking and get serious about keto again and every day I just don't do it. Since we have a new month coming up I figure Thursday can just be my new, official Day 1 because that's when I weigh-in anyway. Until then I'm going to carry on with "lazy keto" and try to let it go for now.
  • I got all the information on the NASM gym internship/trainer development program and I'm slightly terrified lol. I'm not sure what I was expecting but this internship involves weekly activities, assignments, discussion questions and all sorts of things for the 8 weeks that you do it. I l also had to write a resume in order to get the process started (it's now been started and I should have a placement by August 30th if they can find a gym within 20 mils of my home that will accept me). I'm excited yet scared of this whole thing but if I'm pretty sure that's a normal feeling :/
  • Because of the upcoming internship and the fact that I need to start the CES program (which is 15 modules long) plus the small business accelerator program and everything else that goes on in my life I've decided to totally switch up the way I work out. I'm switching to the Upper/Lower Body plan instead of splitting the week into more body parts because that will simplify my week and will make it easier if I have to miss a day. That way it won't throw off my workouts as much as the Push/Pull/Legs/Abs split would have. My workout is created and ready to go so I'm planning on being back in the gym tomorrow.
  • The Yoga Challenge for August is one that I created (with help from my friend Dawn) instead of using one that's premade so I'm very excited about it! It's mostly poses that either I have never done before or have maybe done once or twice in all the time I've been doing yoga. I can't wait to try it out and I fully expect to be seriously challenged because most of it is brand new to me. I'll do a blog post with a full list of poses later this week before we kick it off!
  • I also want to (and probably need to) get more involved with the fitness community around me. I can't really teach a class (something I'll need to do in the last few weeks of my internship) if I don't actually take some classes and I really want to become a bigger part of the fitness environment around me. It's time to spread out my wings and try some new stuff instead of isolating myself in my home!
I think that's all I have for now but I'll be doing the August yoga challenge post really soon so check back for that!

Motivational Monday

Sunday, July 29, 2018

The Past Week of Yoga Challenge Photos!

This was a good week of yoga poses even though several had to be done indoors due to rain. And
officially this month’s challenge ended yesterday with Corpse Pose because the original, preplanned challenge took place in February and I didn’t notice that it only had 28 days. But, since we’re in July, I’m continuing this challenge with “your choice” poses until August 1st when we're start a challenge that was created by me with some help from a good friend! I'll be posting more about that later!

Here are the poses in order of doing them:

Day Twenty-Three July Yoga Challenge - Bound Angle Pose 

Day Twenty-Four July Yoga Challenge - Half Lord if the Fishes Pose 

Day Twenty-Five July Yoga Challenge - Supine Spinal Twist Pose

Day Twenty-Six July Yoga Challenge - Happy Baby Pose 

Day Twenty-Seven July Yoga Challenge - Legs-Up-the-Wall Pose

Day Twenty-Eight July Yoga Challenge - Corpse Pose

Day Twenty-Nine July Yoga Challenge - Your Choice - Boat Pose

Saturday, July 28, 2018

My NASM Personal Trainer Journey - The Certifications Exam!

Welcome back to my weekly blog posts on my journey to becoming a personal trainer. Today I'm going to talk about taking the NASM-CPT Certification Exam!

If you have been on Facebook or my Instagram then you know that I passed my exam and I'm officially a NASM certified personal trainer!!!! Wooohoooo!!!

Now, on to the test day and the test itself!

The closest exam location to me was in Rutland which is just over an hour away. I'd been to Rutland many, many times but not to this exact location so the night before I programmed the GPS on my phone and also looked up the directions (because sometimes the GPS sends you very stupid directions) and images of the building and parking areas so I knew exactly where I was going and where to park.

I made sure I got plenty of sleep the night before (I might have taken an extra dose of anti-anxiety meds though) and had a healthy breakfast in the morning. I also left an an hour early because you never know what will happen with traffic, construction or trains (there are two trains that cross my road on my way and I've had to stop for them before). I figured if I got there early I can just run through a few more practice tests while I wait.

Also, I was doing practice tests for several hours the night before the exam and right up until I left for Rutland that morning.

I found the location easily enough and ended up being about 45 minutes early so, like planned, I ran through a couple final exams on the Pocket Prep app and looked up a couple of things I didn't have fully memorized, mainly the main muscles (agonist, synergist, stabilizer and antagonist) for basic exercises like squat, push up, pull up, overhead press, row and chest press.

Once I went into the building I made sure to use the bathroom because we had been warned that the test would not be stopped for bathroom breaks. There was one other woman (who looked about as nervous and sick as I felt lol) with me who was waiting to take the NASM exam and another guy who was doing a different kind of exam.

I was checked in after the other woman since she got there first and let me tell you guys, they take check in and exam security really seriously. After looking over my required documents (I had to bring the CPR/AED certification and a form of ID that had my full name and picture like my license) and asking my first and last name and what exam I was there for, I had to hand everything I had on me: pocket book, paperwork, etc.

The paperwork I had to sign (and I was so nervous I accidentally threw my pen at the lady in charge who just laughed and asked if I was nervous... um, YES, yes I was lol) said that no electronic devices could be in the exam room so I even took off my Fitbit even though the lady in charge told me I could keep it on. I wasn't about to risk it!

Then they made sure I didn't have pockets or anything like that and they had me lift up my hair (it was down because I knew if I passed I wanted to a photo and I wanted my hair to look good rofl) to make sure I wasn't hiding anything underneath it! Even tissues weren't allowed into the exam room because they counted as paper!

All of my things were put into a zippered bag and the bag stayed in my reach during the exam. The exam room had all three of us in it at separate computers (not next to each other) and we were offered earplugs in case we needed them. We were also told that the lady in charge would watch us from her desk on her computer screen and we just had to raise our hand of we needed something and then she'd come back in.

The lady explained how the test works... you get 2 hours to answer 120 multiple choice questions. Every question has 4 possible choices. There's a spot you can click if you want to return to a specific question later and there was a place that told you how many questions you had answered, how many questions you still had left, how many questions you had marked and how much time you had left.

Once you were done you had to click the complete button (and it asked several times if I was sure I was done and wanted to end the exam) and then the exam result would be printed immediately to the lady's desk, upside down so she couldn't see the results, and then she would fold the paper in half and hand it to us so we could see if we passed or not. We would not get a score of any kind and we wouldn't know what was wrong or right, we would just know if we passed or didn't pass and we needed a 70% to pass.

I can't give any specific details to what was on there or what the questions were but, honestly, my studying paid off. I was seriously nervous but I also knew that I had studied my butt off and more studying wouldn't have helped me in any way so it was time to take the last 12 weeks and use them.

So... I took in a deep breath and started reading. It definitely wasn't easy but it wasn't as hard as I expected it to be, probably because all I've done for weeks and weeks was study!

I can honestly say that out of the 120 questions I was only unsure of 15 (that I marked to return to). The way I handled it the exam is the way they taught us in the exam modules in the program; I answered all the questions I definitely knew the answers too and I marked the ones I was unsure of to come back to later.

Once I came back to the ones I was unsure of, I was able to narrow those down to about 10 unsure questions and there were, maybe five, that I was completely clueless on. This actually left me pretty confident in how I was doing because I knew that even if I got the original unsure 15 wrong, I would still pass the exam and that really helped me relax and get into it.

I did have to to do some calming breathing during some of the questions and that worked pretty well for me.

What I found with my exam (and they're all different, no one ever gets the same test with the same questions) was that there were several questions that were word for word from the NASM quizzes and tests, there were a couple that were more in line with the Pocket Prep app and there were several that asked for the exact information a NASM quiz question did but were just phrased differently. Like instead of asking for a specific answer the exam question for be phrased as an example of what you would do if a particular client had that kind of issue. Once again, all of this is generic because I can't give examples.

The test also went pretty quickly (I had 72 minutes of testing time left when I got done) especially as I knew most of the answers and was very sure of my choices. Once I had reread the 15 questions that had to be double checked (and triple checked on a few of them) and realized that no matter how many times I would reread them some answers just were not coming to me I was ready to be done. The "end" button asked several times if I was sure I wanted to be done and then had me do a quick survey and then I left the room (and took my zippered bag of stuff) and went back out front to wait for my result.

I have to admit that even though I was really, really sure of my answers, I was still stressing as they waited for my results to print (there were 3 ladies out by the main desk at that time) and of course I opened it up as soon as I had it in my hand and I had PASSED!!!! Woooohoooo!!  I might have gone "yes!!!" quiet loudly as well when I read the result lol.

I had one of the ladies take a photo (I asked them if I could ask for a weird favor and they're like "take your photo?" hahahaha) so here it is... huge smile and all! All my hard work had paid off!

After that I just had to drive home in the pouring rain and celebrate!

So, I may be done with the exam and I'm actually certified now but I still have a lot of work to do! I have an internship/CPT Development program coming up (if they can find me a NASM affiliated gym within 20 miles of my home) as well as the Corrective Exercise Specialist program (which I can start at any time but I want to give my brain a quick break) and there's also a Business Accelerator program I haven't had a chance to look at yet plus I'm doing a NASM workshop in the Boston area in two weeks, so I'm nowhere near finished with this process but I can relax a little because the hardest part is over (I hope).

I'll continue posting as I continue on in my trainer journey so keep checking back in because next week's post will be all about the details of what's next!

Thursday, July 26, 2018

Thursday Weigh-In - July 26th - Week One Strict Keto

Well, on the plus side I'm five days into no cheating which is the longest I've gone in a really long time!

On the minus side, even with no cheating, sticking to the plan and working out 4 days this week I lost no weight at all and I'm up ten pounds in a month which is really, really discouraging.

I would be somewhat upset about this except for two things...

1) I am so insanely sore from my workouts that I know my muscles are retaining water right now.

2) I didn't cheat but I also didn't eat healthy keto.

My week consisted of keto muffins (good choice), protein bars (not a good choice), protein shakes (also not the best choice) and ChocZero because I was so insanely busy studying and working out that I didn't want to deal with anything I had to put effort into.

This will change this week as long as I pass my exam today!

My plan for this coming week is to stick to no cheating (although I'm still tempted to celebrate with food if I pass but I'm trying to ignore that temptation so I guess we'll see what happens) and to hit the gym at least five times.

I think that covers it for now because I want to run through a couple more practice exams before I head out for my actual exam. And, yes, my anxiety is through the roof right now!

Tuesday, July 24, 2018

Tuesday, July 24th Workout - Gym Abs Day A - Upper, Lower & Obliques Plus Cardio & Stretch

Yes! Four days in and I've completed all of of the A days of my workout plan! I can't believe how much better I feel physically and mentally (especially mentally) now that I'm back to regularly working out!

Tomorrow I have Push Day B and then Thursday is my NASM-CPT certification exam plus a long drive plus errands so it may need to be a rest day for me!

Gym Abs Day A - Upper, Lower & Obliques Plus Cardio & Stretch - 1 hour, 32 minutes

Warm-Up: 10 Minutes

Treadmill - incline: 0, speed 3.5-3.6, distance: 0.47 miles

Upper, Lower & Obliques: 42 Minutes

Forearm  Plank - 3 sets x Failure: 1 x 71 seconds, 1 x 60 seconds, 1 x 50 seconds

Ab Crunch Machine - Knees Bent: 3 sets x 15 reps: 3 x 60 lbs

Standing Cable Oblique Crunch w/handle-  3 sets x 15 reps: 3 x 50 lbs

Basic Crunch (arms behind head) - 3 sets x 15 reps

6-Inch Hold - 3 sets x Failure: 3 x 10 seconds

V-Crunch - 3 sets x 15 reps

Dead Bug - 3 sets x 15 reps

Prone Side Reaches - 3 sets x 15 reps

Cardio - 30 Minutes:

Treadmill Info:
time: 30 minutes, incline: 0, speed 3.5-3.6, distance: 1.46 miles

Full Body Stretch - 10 Minutes

Monday, July 23, 2018

Monday, July 23rd Workout - Gym Leg Day A - Glutes, Quads, Hamstrings and Calves Plus Cardio & Stretch

Another day at the gym done! Woohoo! Also, you know you had a good leg day when you get off the leg extension machine and your legs practically give out from underneath you! I'm not sure how well I'll be able to walk tomorrow and I love it!

Abs Day A tomorrow and either some extra cardio or yoga depending on how my legs feel.

Gym Leg Day A - Glutes, Quads, Hamstrings & Calves Plus Cardio & Stretch: 1 hour, 35 Minutes Total Time

Warm-Up: 10 Minutes

Treadmill - incline: 0 , speed 3.5-3.6, distance: 0.47 miles

Glutes, Quads, Hamstrings & Calves: 55 Minutes 

Weighted Front Squat (Kettlebell held at center of body) - 3 sets x 15 reps: 3 x 20 lbs

Weighted Walking Lunges (dumbbells held down at sides) - 3 sets x 10 reps (each side): 3 x 10 lbs

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

Leg Press Machine - Shoulder Width Foot Stance -  3 sets x 15 reps: 3 x 100 lbs

Leg Extension Machine -  3 sets x 15 reps: 3 x 40 lbs

Leg Curl Machine -  3 sets x 15 reps: 3 x 55 lbs

Side Lying Hip Abduction (bottom leg bent) - 3 sets x 15 reps: 3 x bodyweight

Standing Weighted Calf Raise (dumbbells down at sides) - 3 sets x 15 reps: 3 x 10 lbs

Cardio - 20 Minutes:

Treadmill Info:
time: 20 minutes, incline: 0, speed 3.4-3.5, distance: 1.47 miles

Full Body Stretch - 10 Minutes

Motivational Monday

Sunday, July 22nd - Final, Official Strict Keto Restart (This Time for Real)

So yesterday was my official restart again (this time for good... I can actually feel a difference in my attitude) and I totally forgot to blog about it.

Like I posted several days ago, I wasn't going to do another "fresh start" post but since the scale went up significantly from what it was on Thursday I think it's only fair to count that number but somewhere between studying and the gym I spaced on it so I'm doing it now.

So this makes today Day 2 and I have absolutely no interest in cheating or getting off track again.
I think I'm finally where I need to be in my head!!

Here's the new scale amount and the same measurements and body fat percent that I posted last Thursday!

I AM going to stick with it this time. That little switch in my head has finally been moved to "on" and I can feel it!

Official "restarting" starting numbers:

168 lbs

Body Fat

Measurements:              Change from 7/2/2018
Waist: 36.5 inches                   (+ 0.5 inches)
Hips: 39.5 inches                     (+ 1.0 inches)
Bust: 39.5 inches                     (+ 0.5 inches)
Chest: 34.5 inches                    (+0.5 inches)
Right arm: 13 inches                (+ 0.5 inches)
Left arm:  13 inches                 (+ 0.5 inches)             
Right thigh: 24.5 inches            (+ 0.5 inches)
Left thigh: - 23.5 inches            (+ 0.5 inches)
Right calf: 15 inches                  (no change)
Left calf:   15 inches                   (no change)
Jeans Size: size 6                         (no change)

Sunday, July 22, 2018

Sunday, July 22nd Workout - Gym Pull Day A - Back, Traps & Biceps Plus Cardio & Stretch

Yes! Another great day at the gym today and I can't wait for Leg Day tomorrow (yes, I did actually just type that lol). I honestly feel like I'm finally back on track!!

Gym Pull Day A - Back, Traps & Biceps Plus Cardio & Stretch: 1 Hour, 41 Minutes Total Time

Warm-Up: 10 Minutes

Treadmill - incline: 0 , speed 3.5-3.6, distance: 0.46 miles

Back, Traps & Biceps: 51 Minutes

Bird Dog - 3 sets x 15 reps -body weight

Lat Pulldown Machine w/long lat bar - Overhand & Wide Grip - 3 sets x 15 reps: 1 x 55 lbs, 2 x 50 lbs

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

Cable Shrug w/accessory bar - 3 sets x 15 reps: 3 x 50 lbs

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

Bicep Curl Machine - 3 sets x 15 reps: 1 x 25 lbs, 2 x 20 lbs

Cable High Bicep Curl to the Front w/accessory bar - 3 sets x 15 reps: 3 x 30 lbs

Dumbbell Standing Hammer Bicep Curl -  3 sets x 15 reps: 3 x 12 lbs

Cardio - 30 Minutes:

Treadmill Info:
time: 30 minutes, incline: 1, speed 3.6-3.7, distance: 1.43 miles

Full Body Stretch - 10 Minutes

The Past Week of Yoga Challenge Photos!

This was a good week of yoga poses. There were several familiar poses, one new pose and one which I've done once or twice before.

Here are the poses in order of doing them:

Day Sixteen July Yoga Challenge - Warrior I Pose 

Day Seventeen July Yoga Challenge - Warrior II Pose 

Day Eighteen July Yoga Challenge - Four-Limbed Staff Pose 

Day Nineteen July Yoga Challenge - Downward-Facing Dog Pose

Day Twenty July Yoga Challenge - Extended Triangle Pose

Day Twenty-One July Yoga Challenge - Reverse Warrior Pose

Day Twenty-Two July Yoga Challenge - Head-to-Knee Pose 

Saturday, July 21, 2018

Saturday, July 21st Workout - Gym Push Day A - Chest, Shoulders & Triceps Plus Stretch

It's been a long couple of days being sore from the scrapes and bruises from falling but around 6 pm today I got the sudden urge to really, really go workout at the gym so I went and I loved it!

I had an awesome Push Day A workout with a treadmill warmup and stretch, but no cardio because it was starting to get dark out but I'm definitely going back for Pull day A tomorrow!!

Gym Push Day A - Chest, Shoulders & Triceps Plus & Stretch: 1 hours, 11 Minutes Total Time

Warm-Up: 10 Minutes

Treadmill - incline: 0 , speed 3.5-3.6, distance: 0.45 miles

Chest, Shoulders & Triceps: 51 Minutes:

Seated Chest Press Machine - Wide Grip - 3 sets x 15 reps: 1 x 35 lbs, 2 x 30 lbs

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

Dumbbell Incline Bench Chest Fly - Horizontal Hold - 3 sets x 15 reps: 1 x 12 lbs, 2 x 10 lbs

Seated Shoulder Press Machine - Palms Facing Forward - 3 sets x 15 reps: 1 x 30 lbs, 2 x 25 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: 1 x 8 lbs, 2 x 5 lbs

Machine Assisted Tricep Dips - Handles Facing In -  3 sets x 15 reps: 1 x 110 lbs, 2 x 120 lbs

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

Full Body Stretch - 10 Minutes

My NASM Personal Trainer Journey - Getting Ready for the Certifications Exam!

Welcome back for part thirteen of my weekly blog posts on my journey to becoming a personal trainer. Today I'm going to talk about how I'm preparing for the NASM-CPT Certification Exam!

This has been a long week of studying, more studying, taking practice quizzes and exams and even more studying!

As I mentioned earlier in this blog I moved my exam up by a week because I didn't want to obsesses about it for an extra week and because I want to take while the knowledge is fresh in my head so my exam is now on July 26th which, if you look at the calendar, is only 5 days away. That's okay though because I'm feeling a lot better about it after spending this entire past week digging down deep into studying and practicing.

I'm using a couple different resources to help with practice quizzes and exams.

1) Obviously I'm using the official NASM site and the NASM-CPT Study Guide Module (which is the image posted above). This module gives me a 100-question study exam, all of the NASM study guide broken down into domains and a domain quiz for each of those domains.

I've taken the 100-question study exam five times in the last week and a half and I'm pretty much taking every domain quiz once a day because the question bank changes every time you take it. I've also gone over the NASM study guide a couple of times and my own study guide once all the way through so far and I have rewatched every module video for the last 10 modules. I plan to fully go through my homemade study guide at least once more and over the domain NASM study guides several more times.

2) Beyond NASM, I am also taking the practice quizzes and the 120-question practice exams on the FitnessMentors website.  As I've posted previously on my blog, I did have to pay out of pocket for the quizzes and exams but I have found them to be invaluable to my studying and I'm really hoping they help me with my certification exam.

I'm finding that the questions on those exams are, while not more difficult than the NASM ones (although some sure felt that way), they are phrased differently and some of them touch on topics I didn't really see in the official NASM practice quizzes so they really make me think about everything I've learned so far instead of just what's showing up on the domain quizzes.

I'm taking at least one (out of three 120-question exams) practice exams every day and have yet to get everything correct on any of them.

3) As I've stated over and over again, I'm also using the NASM CPT Pocket Prep app on my phone that I've been using all along. Honestly, the questions on that app are a lot more difficult than the ones on the NASM site and I'm still getting some of them incorrect when I practice which is why I keep retaking them throughout the day.

The way I practice on the app is that I do the daily question of the day, I answer the "quick 10 question" quiz several times a day and I've taken two 100-question exams so far when I had time for them. This app also phrases questions somewhat differently than my other two sources and I have found the questions on there to be much harder than ones I've seen anywhere else.

Basically, I figure I can get the best of all worlds by utilizing all of these sources daily and really challenging my brain and my knowledge.

I'm also starting to get much better results with doing all this. I'm passing the NASM quizzes with anywhere from 88-100 correct, I've gotten 88 or higher on the NASM study exam so far and I'm scoring in the 80's and 90's on the app and on the FitnessMentors site.

I'm really hoping that all of this translates into me passing my certification exam this coming Thursday but, of course, there are no guarantees because the certification exam has a bank of 500 questions and my 120 questions on the exam could be any of those. My fear is that I'll end up with all the questions I'm still somewhat unsure about which is why most of my day consists of studying, memorizing and practicing over and over and over again.

And, this is basically what my week will look like until Thursday which is exam day (I need to be in Rutland by 11:30 and it's at least an hour drive but I'm leaving early just to make sure I get there nice and early and don't get lost) with hopefully some gym thrown in for some mental relaxation.

I think that covers it for now so I'm going back to studying! 5 days left!

Friday, July 20, 2018

This is the Theme that Never Ends...

So I'm still playing around with my official Day 1 lol.

I'm not cheating but I'm also not being as strict as I should be with my carbs (as my headaches can attest) and I decided that the starting Day 1 needs to be the same day for food and exercise so I'm shooting for tomorrow because I'm going to the gym tomorrow even if it means wrapping myself in bubble wrap ;)

I know this whole Day 1 start and restart and restart again is probably getting a little old for you guys so if tomorrow does end up being my "official" Day 1 I'm not making a whole new Day 1 post for it because my weight, measurements and body fat % are more or less the same as they were a few days ago so it doesn't need to be reposted. I'll just mark it off on MyFitnessPal and on my weigh-in page and go from there.

I also think I might go back to the Fitbit for my "official" (why yes, I am obsessing about things being "official") steps taken and calories burned because even though the MyZone is more accurate for the calories burned it doesn't count steps taken and the basic walking I do throughout the day and I miss that plus it doesn't connect to MFP so it has to be manually entered and I'm finding myself missing the extra numbers I used to get.

Like, I didn't wear the MyZone on our walk yesterday because it wasn't really a workout but I did log over 7,000 steps for the day but they didn't show up on MFP because I had unhooked the Fitbit from it so I could manually enter the MyZone instead but since I didn't wear the MyZone and had the Fitbit unhooked, nothing registered at all. Still with me?

So, I'm still going to use the MyZone while working out but I'll also wear the Fitbit and reconnect it to MFP so I'll be logging Fitbit info instead of the MyZone info and just know that it's undercounting my calories by several hundred which isn't a huge deal anyway since I don't eat back all the calories that I burn.

I think that covers most of my obsessing for today and hopefully getting my butt back to the gym and working out will let my brain calm down and relax a little!

Thursday, July 19, 2018

Thursday Weigh-In - July 19th - Strict Keto New Start - Week Zero (Again)

Sometimes it takes several restarts for me to get back on track and this is one of those times.

I can honestly say that I haven't officially "cheated" in the last 5 days but I've also gone higher carb than I like to do and what's good for my body and health and my weigh-in on Monday (which had been my new start) was mostly water weight so I want a whole new beginning starting on my official weigh-in day (it makes sense in my head anyway lol).

There's just something about starting with a fresh slate that I really love but I plan on this being my last restart for a while! And, while my food wasn't officially cheat food I feel that's it's more fair and honest to start from day 0 than to say it's been 5 days when some of it was iffy. Once again, all this makes sense in my head.

As I posted on Monday (and am reposting here with some edits since I deleted Monday's post) my weight, my body fat % and my measurements have all gone up over the last week or two (which is what happens when you don't track, have cheat days and overeat) but since today is Day 1 (again) I want to have an official beginning with official numbers no matter how big they are.

All I can really do is get back on track with strict keto (under 30 net grams) and stick to it with no cheat days not just for weight loss but because my Fibromyalgia flares have been horrible with the addition of more carbs and fruit.

Also, my workouts are being moved back to the gym as of tomorrow because the home workout didn't leave me as sore as I like to be and set off my back pain. I just need to make it all fit into my day. And, of course, on days I absolutely can't get to the gym I'll do something at home, probably yoga or abs or something. As long as I work out in one way or another I'll be happy!

So here are my official "restarting" starting numbers:

165 lbs

Body Fat

Measurements:              Change from 7/2/2018
Waist: 36.5 inches                   (+ 0.5 inches)
Hips: 39.5 inches                     (+ 1.0 inches)
Bust: 39.5 inches                     (+ 0.5 inches)
Chest: 34.5 inches                    (+0.5 inches)
Right arm: 13 inches                (+ 0.5 inches)
Left arm:  13 inches                 (+ 0.5 inches)             
Right thigh: 24.5 inches            (+ 0.5 inches)
Left thigh: - 23.5 inches            (+ 0.5 inches)
Right calf: 15 inches                  (no change)
Left calf:   15 inches                   (no change)
Jeans Size: size 6                         (no change)

Tuesday, July 17, 2018

Tuesday, July 17th Workout - Home Push Day A - Chest, Shoulders & Triceps Plus Stretch

After a lot of thinking and a long break from working out regularly I decided to work out at home for now, starting with my Push/Pull/Legs/Abs A-G home workout. Despite how much I love the gym I have so much studying to do right now that it's easier and make more time sense to just work out here at home and it's not like I'm lacking in equipment (although I do want to keep adding to my home gym collection)!

Plus I love my home workouts and I definitely feel like that can be be a big part of how I train people in the future!

I'm not leaving the gym or giving it up, I'm going to do whatever works for me at the time and as long as I'm working out somewhere I'm happy. I figure I can be at home until the certification exam is over and then go back and forth depending on how I feel at the time and what I want to do,

It's pretty much having the best of both worlds and I love it!

Push Day A - Chest, Shoulders & Triceps Plus Stretch: 1 hour, 3 Minutes Total Time

Chest, Shoulders & Triceps: 52 Minutes

Basic Warm up - 5 Minutes

Standing Anchored Band Chest Press - 3 sets x 15 reps: 3 x 30 lb band

Dumbbell Flat Bench Fly (horizontal hold) -   3 sets x 15 reps: 3 x 8 lbs

Modified Dumbbell Plank Rotation (on knees) -  3 sets x 15 reps: 3 x 3 lbs

Seated Dumbbell Shoulder Press (palms facing out) - 3 sets x 15 reps: 3 x 8 lbs

Anchored Band Lateral Raise w/handles -  3 sets x 15 reps: 3 x 15-20 lb band

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

Anchored Band Tricep Pushdowns w/tricep rope - 3 sets x 15 reps: 3 x 1.9 lb tricep rope + 30 lb band

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

Full Body Stretch - 11 Minutes

Nine Days Out From NASM-CPT Exam

So, I moved my NASM-CPT exam up by a week from August 2nd to July 26th and I currently have nine days to go. I decided to move it because I wanted to take it while the information was still fresh in my head and because I didn't want to obsesses over it for an extra week so the next nine days are going to be all about studying.

I'm doing really well on the NASM study guide module quizzes and much, much better on the CPT app that I have. I've also paid for 3 additional exams and so far I've passed two of them and haven't taken the third one yet. I'm not thrilled with  my scores because they recommend a score of 108-120 to feel confident in taking your test and mine have been 102 and 104 but I'm getting there and I can retake them until I answer the questions better.

Today (I've already taken a bunch of practice quizzes) my plan is to the watch the last webinar on the 5th and 6th domains that I haven't seen yet and to rewatch all of the module videos and then take more quizzes and study. I'm not sure if I'll be able to get all the videos into today but I'm going to try.

Now if I could just get rid if this headache I'd be very happy!

Sunday, July 15, 2018

The Past Week of Yoga Challenge Photos!

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

Here are the poses in order of doing them:

Day Nine July Yoga Challenge - Tree Pose

Day Ten July Yoga Challenge - Eagle Pose

Day Eleven July Yoga Challenge - Cobra Pose 

Day Twelve July Yoga Challenge - Upward-Facing Dog Pose

Day Thirteen July Yoga Challenge - Plank Pose 

Day Fourteen July Yoga Challenge - Chair Pose 

Day Fifteen July Yoga Challenge - Low Lunnge Pose 

Saturday, July 14, 2018

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

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

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

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

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

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

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

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

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

Friday, July 13, 2018

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

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

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

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

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

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

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

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

Thursday, July 12, 2018

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

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

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

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

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

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

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

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

Wednesday, July 11, 2018

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Sunday, July 8, 2018

The Past Week of Yoga Challenge Photos!

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

Day Two July Yoga Challenge - Child's Pose

 Day Three July Yoga Challenge - Hero Pose

Day Four July Yoga Challenge - Cow Face Pose

Day Five July Yoga Challenge - Cat Pose & Cow Pose

Day Six July Yoga Challenge - Staff Pose

Day Seven July Yoga Challenge - Mountain Pose 

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

Saturday, July 7, 2018

My NASM Personal Trainer Journey - Week Nine

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

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

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

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

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

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

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

26 days until exam day!

Thursday, July 5, 2018

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

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

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

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

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

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

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

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

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

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

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

Tuesday, July 3, 2018

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

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

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

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

Warm-Up: 10 Minutes

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

Back, Traps & Biceps: 54 Minutes

Bird Dog - 3 sets x 15 reps -body weight

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

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

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

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

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

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

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

Cardio - 30 Minutes:

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

Full Body Stretch - 10 Minutes

Monday, July 2, 2018

It's Time to Get Serious Again...

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

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

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

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

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

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

Here are my starting numbers for this workout routine:

159.6 lbs

Body Fat

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

So let's do this!

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

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

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

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

I'm going back for Pull Day A tomorrow!

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

Warm-Up: 10 Minutes

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

Chest, Shoulders & Triceps: 1 hour:

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

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

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

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

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

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

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

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

Cardio - 21 Minutes:

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

Full Body Stretch (at home) - 10 Minutes

Motivational Monday

Sunday, July 1, 2018

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

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

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

Here are the poses in order of doing them:

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

Day Twenty-six June Yoga Challenge - Warrior III Pose 

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

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

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

Day Thirty June Yoga Challenge - Sunbird Pose

Day One July Yoga Challenge - Easy Pose